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[I][B]090813 THURSDAY[/B][/I]

Cross Fitness Training Class at globo. Assisted with review and workout. Lots of great intensity and effort going on.

[I][B]Then....

CF Sonora Group Training Session.
[/B][/I]Sat in for this, as I need [B]LOTS[/B] of work on my squats and form review on other things doesn't hurt......Thanks Josh and Seth for a great session!
[I][B]Skills Review:
[/B][/I][B]Squat therapy
Push press
Back Extensions
Jumping Pull-ups
GHD sit-ups*
Burpees*
Dead Lifts*
(*) New today for the class attendees.

[/B][I][B]WOD: (with Seth and Josh after training session):
[/B][/I][B]21-15-9 for time of:
Kb Swings - 2 Pood -> [/B][I]subbed 1.5 pood[/I][B]
Ring Dips - -> [/B][I]subbed dips on parallettes, feet elevated[/I][B]
GHD sit-ups
TIME: 5:20 [/B][I](all reps unbroken)[/I][B][I].
[/I][/B][I]Felt really good about this one. Probably could have gone with the 2 pood Kb - hamstrings are enough better I felt no tightness at all. Not quite ready for ring dips.......went hard though and ended up with a "Fran cough." I love the intensity - - hate not being able to breathe after the workout is over......
_______________________________________________________________

[/I][B]Greetings, Chris!

Pat,

[/B]Thanks for the information on doing "Linda" at the globo. Makes total sense and I might just be able to get that WOD in before someone runs off with the plates......

[B]Diane D.,

[/B]Experimental WODs? Making evaluations of the drop off in performance using burpees is crazy, if not just interesting and a bit perverse at the same time.......Glad you had fun though....:D

[B]Diane M.,

[/B]Really cool looking workout - - good balance between pull and push!

[B]Mark,

[/B]Great job on "Linda." Way to push on through the suck zone.......

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Diane, nice picture!

Wednesday may have over-done it. Watching all these monster deadlifts got me motivated. After a good warm up did dead lifts and weitghted pull ups: 5x135# DL and 5x35# PU, 5x185# DL and 5x35# PU, 5x225# DL and 5x35# PU, 5x275# DL and 6x35# CU, 2x (really singles) 325# DL and 6x35# CU. Felt the last DL's in the left shoulder so I didn't roll my shoulders back for a complete DL.

Then met my cop buddy at the stairs for a late PM workout. Up the stairs and did a new dynamic warmup. Then we did some jumps onto a wall, heights vary from about 2 to 4 feet. We did multiple jumps, I maxed out at about 36", Lou went to about 46". I had a mishap on one jump and smashed my shin, nice bruise and a lot of blood. After the jumps we did a combo of one stair and 10 knees to elbows. Total 5 stairs and 50 KTE.

Woke up this AM hurting like I've never worked out before... shoulder girdle, abs and glutes screaming. Listening to my body and will take a rest day. Should be back at it tomorrow.

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[B]Stephen[/B] - Oh heck - breathing is overrated!

[B]Tom[/B] - Love that you did MORE steps after drawing blood!

[B]Diane M.[/B] - Your first thrusters! Go! Soon you'll be doing a Fran that will make me jealous!

[B]Charlie[/B] - Hope you enjoyed that lasagna and b-day cake!!!

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[B]Diane D.[/B] - Cool new avatar !

8/13/09
W/U Row 5555m - 22:53.4

WOD
Press
45 x 10
95 x5
145 x 3 x 5
95 x 10

KB drills

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Howdy from the land of muggy summers and bad knees. Man, this forum is getting crowded with some stellar performers. If I were a swabbie I'd give a hearty "Welcome Aboard!" to all the new folks. This last tuesday makes 12 weeks post op. Still can't run (frustrating) nor jump rope, or squat heavy things (even more frustrating). I have however scored me a sweet cyclocross bike off Ebay that I've started to dash about town on, avoiding, much like [B]Diane[/B], crazed redneck baby mommas who are too busy sticking a baby bottle of HiC into the maw of their unrestrained three year old whilst smoking Marlboros and chatting inanely on a pay-as-you-go cell phone to notice the equally crazed old guy in a skater helmet bombing his way through red lights.

I have managed some little shoulder work but can't manage the good stuff (read here burpees, wall ball shots, kettle bells, etc) just yet. Ever the optimist, I bought new running shoes and signed up for a 10k in December to celebrate my wedding anniversary. Unfortunately my wife will be in Iraq at the time....I told her I'd run a 5k for each of us.

Anyway, yesterday I rode my bike to the gym (3.3 miles in 28 min...which might seem slow but you have to factor in the silly traffic) warmed up a little on the C2 (1021m in 5 min) and mounted my rings in the nearest Smith machine for the following knee-safe WOD:
10-9-8-7-6-5-4-3-2-1 reps of
ring dips
pull ups
push ups

Really the first metcon I've attempted since the surgery. Boy did I suck. I was able to get all push ups and pull ups as rx'd but the ring dips killed me. After the 4th set I was reduced to doing only 1 or 2 per set. I didn't get a good WOD time because I was interrupted by, get this [B]Charlie[/B], the post commanders wife. She wants me to do Crossfit with her husband. Cool. Maybe he'll get the army to buy some appropriate equipment.

So, shout out to all the chronologically challenged folks here. [B]Charlie[/B], HappyHappy. [B]Tom[/B], is that your Regimental t-shirt? If so, what battalion were you in? If you say 1st Bat we're GTG. [B]Stephen, Terry, Mark[/B], etal, as always, you guys rock.

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[B]2009 08 13[/B]

[B]Scott[/B]…good to hear from you at last. Sounds like the knee is getting much better. At least someone at your base is interested in CF. Here at Offutt, they’d laugh in your face and explain they have no money to buy equipment, even though they have a ridiculous inventory of weight machines and cardio equipment. Sorry to hear your wife is off to the sand box. Except for some short one week trips, I’ve had my last trip last summer. I do not miss it. Not even a little.

[B]Chris[/B]…about the visi-belt, LOL. Sounds like your rules are more screwed up than ours. Unless your deployed to our unit’s favorite location. There you have to wear one outside your jacket, not just around your waist. Another on your backpack if wearing one, and even walking to the Cadillac if your living in the transient tent city (and there are no vehicles there). Last I heard, the NCO’s were trying to color code the various visi-belts according to rank.

[B]Diane M[/B]…nice work on the “Dating Sage”. Welcome to the special world of .thruster pain

[B]Diane D[/B]…The Battle Broccoli video wasn’t working when I tried it. I’ll have to try later. The lasagna was awesome. Ate way too much.

[B]Steve[/B]...thanks very much for the foam roller tips. You’d laugh…I tried using my wife’s rolling pin from the kitchen. Hurts like he11.

[B]Today - Linda[/B]
10-9-8-7-6-5-4-3-2-1 reps of
DL - scaled to 225 lbs
Bench Press - scaled to 155 lbs
Clean - scaled to 115

[B]Time[/B] - Unknown. My stop watch got goofed up somewhere along the line. Did take a while though. I have only one bar and I had to keep putting on/taking off plates and also lifting the barbell up onto my stand for the BP (extra credit work at 115 lbs). DL’s and BP’s went fine. Got pretty gassed from the cleans, which makes sense because they involved doing the most work for each set.

Enjoy all.

[B]Thruster Broccoli[/B]
:broc::broc::broc::broc::broc:

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[QUOTE=Pat Quigley;643385]Terry, "Linda" has got back ache tattooed on both arms and just above her cheeks! I am stiff as all get out today. Could be that by the latter sets my cleans were kind of coming to a near standing position and doing a hang clean.[/QUOTE]
Yeah Pat, I really wanted to do it...but did the 800m repeats instead. I did a few DLs with 285 and it felt OK but I could still feel some soreness. I was trying to be like Diane D and finish first :). We have a new over 50 guy at our box who runs marathons. I beat it him first round but not 2nd, 3rd or 4th...I was too damn tired from running a 3:12 first round. No worries on strength WODs...his strength is not there...not yet anyway. That's why he started Crossfit. Another one of my friends joined he is 53, DL'd 515 in college...played football...I'll kick his butt in running WODS..but not strength...he still opens beer bottles with his bare hand.

Welcome back Festes!
..uh I mean [B]Scott[/B]...no really just kidding...nice to see you posting...nice to hear from you, hang in there I am sure you will be back at. Skip can be your role model..I read he had a knee replacement, he looks like a ripped young stud. Just keep at it you will get there.

[B]Thursday 090813[/B]
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.

Did 14 complete rounds +9 (PR)
Last time on 090218 did 13+5

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Was too busy to post yesterday. I see more new people ... welcome!

Would have loved to have done a scaled Linda but I have no bench and no room to throw plates around to change them quickly. I remember trying it once before on my own in a gym. It took forever!

Would have loved to have done the PLUs today but again no proper bar so I did this instead:

Yesterday (Aug.12)

[B][U]warmup - AMRAP IN 5 min[/U][/B]
-5 PU
-10 wall ball (6#)
-15 lunges (alt.legs)

after that did these in WU
2x samson stretch 30 sec
2x evil (ab) wheel - 10 reps
-------------------------------------------------

ME shoulder press - 45x5,55x3,65x1,70F
ME push press - 70x3, 75x1, 80x1, 85x1

--------------------------------------------------
[U][B]WOD - 5 rounds for time[/B][/U][LIST][*]10 x KB snatch 15# (alt. sides ea rd) [*]10 x KBS 35# [*]10 x burpees[/LIST]
Score: 13:09

rest

1:30 min plank
________________________________________________________
Today (Aug 13)

Warmup - same + 1:30 min plank

Back Squat: 1-1-1-1-1-1-1

warmed up with 5x 85# then 105-115-115-115-120-120-120

* Haven't done heavy BSQ since May. I miss my kono knee wraps, lifting shoes, spotters and a coach's shouting. It made a 40# reduction, but I'll still have to work safely alone with what I've got for now. I think I hit parallel with each.

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Oh and Happy Birthday Rick and Charles.

Regarding foam rolling, yes it works. The more it hurts, the more it works! Seriously if you can feel the knots as you go over them then aim for them and slowly roll over them. Also you can just lean on them with your foam or a tennis ball (better for butt knots in the glutes).

If all else fails then find an A.R.T. specialist. It is money well spent. I got through hip flexor tendonitis, tight shoulders and tight feet, all at separate times with one. It usually took 2-3 sessions, that's it.

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[I][B]Welcome back, Scott! [/B][/I] Glad you are getting back into it - - sounds like the knee is doing well. Great job on the knee-safe WOD - - even if it was interrupted...Awesome that you might be taking CF to your unit!

[B]Terry,

[/B]Sounds like you've got some serious competition coming your way.....It's hard keeping up with the young fire-breathers who are also part of CF Sonora (they are into doing CF Football WODs), but I'm slowly making progress toward mostly Rx'd main page stuff. Great job on the Pullup Ladder WOD PR!. Think that one's one the books for me tomorrow.....

[B]Charlie,

[/B]Your wife's rolling pin? [I][B][SIZE=5][COLOR=Red]OUCH![/COLOR][/SIZE][/B][/I]Bet you don't have any adhesions or scar tissue where you used that baby......Nice job on "Linda." I hear you on the stop watch......I'd also say the extra credit is worth at least doubling the number of cleans you had to do....

[B]Linda,

[/B]Solid work yesterday and today. Not being able to have a set up of three differently weighted bars for "Linda" is the pits. We have enough bars in my globo (4), provided there's no one else there at the time I work out. I may try Saturday.....

[B]Tom,

[/B]Rest days often do not deserve enough credit. Take it easy and don't do like some others out there and do a nice little rest day WOD......you have certainly earned the time to kick back!

[B]John W.,

[/B]Strong press work and great rowing. You sure are consistent with your times - - awesome!

[B]Diane D.,

[/B]Love the new avatar! You are too funny ('bout the breathing.....). I'm still hacking occasionally....Heaven forbid I's have undertaken a real suckfest today.....

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[QUOTE=Charles Pyke;644001][B]2009 08 13[/B]

[B]Chris[/B]…about the visi-belt, LOL. Sounds like your rules are more screwed up than ours. Unless your deployed to our unit’s favorite location. There you have to wear one outside your jacket, not just around your waist. Another on your backpack if wearing one, and even walking to the Cadillac if your living in the transient tent city (and there are no vehicles there). Last I heard, the NCO’s were trying to color code the various visi-belts according to rank.
[/QUOTE]

Well we are also supposed to wear the belt outside your blouse if you are outside after dark (which isnt a terrible rule here actually since people dont pay attention when they are walking or driving here). I didnt hear anything about color coding but it wouldnt surprise me.

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[B]Linda[/B]...thanks for the additional advice on the foam rolling. It's just one of those things that seems too incredible to work. I needed a couple testimonials. Much appreciated. My quads are still sore from doing TSE three days ago, so I am willing to try anything.

[B]Chris[/B]...if you want to have fun with your visi-belt.... This works using two V-belts, especially if you have colored ones. Anchor both of them with one end to above your head. Cross them and then have two guys stretch them down and grip them like they were holding a two handed sword. Take a flash picture. Makes it look like they are fighting with light sabers. :rofl:

[B]Steve[/B]...rolling pin...yeah...I was getting desperate. Did make my legs feel better for a little while though.

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[B]Charlie!![/B] Rolling pin?!? You must have really been desperate! I hate to say that I laughed at my visual of you with a rolling pin, but I did.

[B]Scott[/B] - Really good to hear from you again! You've had some memory loss however - you put burpees in the category of "good stuff". ;)

Today - 08/14/09
11AM workout in the gym with Bill

WU:
Stetching, run to gym, row 500m

About 45 minutes working on those @#$!& pull-ups. I did about a million jumping pull-ups, some holds above the bar, some negatives. It just doesn't seem to be doing any good. :bonk:

Push-ups with a 15-second hold at the bottom on the last rep - 3X10 (failed on hold at about 10 seconds each round)

Push presses with just the bar - 3X15

Walked home. After 5 days on, I was too tired to run up the hill and still a bit paranoid about being mowed down by a car. Rest tomorrow and tennis on Sunday.

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Cindy-24 rounds


m/57/162/5'10"

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[QUOTE=Skip Chase;644422]Cindy-24 rounds[/QUOTE]

:notworth:

Holy macaroni! I've just done Cindy once and I got 13 rounds. It's a fun one!

Made the Cabbage Slaw from your affiliate site last night. Yum.

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Thank you. Diane! I'm happy to hear you enjoyed the recipe.

I did a Tabata with our noon group. (not very wise after doing Cindy in the morning but some of our young Navy boys got me fired up)
Pull-ups- (trashed me)- 12, 7, 5, 0,0,0,9, 9.
Push-ups-19,17, 12,9,9,9,8,8
Sit-ups-15,16,16,16,16,16,15,16
Squats-16,18,18,16,16,16,17,17

I hope I am able to just 'chill' when I reopen from 3:30-6:30pm.

Oly Lifting seminar tomorrow at the Oak Harbor facility with Coach Mike Burgener. WooHoo! Coach stopped in this morning so he and his son, Cody, could workout. Wow! It is awesome being in his presence!

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Skip great score on Cindy

Samson stretch
run 400m
knees to elbow 10x3
Lsit rope climb 10' x2
pullup 16-10-9
weighted pullup 25# 35# 55# 78# 78# 1ea
WOD 150 20# wallball shots @ 10'
time 12:04

we dont quit playing because we get old
we get old because we quit playing thats good stuff Terry I like that one a lot
m/54/183

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“Death By Pullup”

11 rounds - jumping pull ups

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[I][B]090814 FRIDAY

Warm-up: Walking/Running intervals: [/B][/I]20:00
Walk up to 4.0 MPH - 5:00
Run/jog 400m at 5.5 MPH
Walk 1:00
Run/jog 400m at 6.5 MPH
Walk 1:00
Three (3) 30 second runs followed by 1:00 walks at 4.0 MPH:
7.0 MPH
7.5 MPH
7.5 MPH
6.5 MPH X 1:00
Walk at 3.6 MPH until clock reaches 20:00.
[B]TOTAL DISTANCE: 1.6 miles.

[I]CFWU - modified.

WOD #1: Pull-up Ladder / Death by Pull ups.
[/I][/B][I]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. [/I][I]Use as many sets each minute as needed.[/I]
[I]Post number of minutes completed to comments.[/I]
[B][COLOR=Red][COLOR=Black]Rx'd - [/COLOR][/COLOR][COLOR=Red]13 Rounds/minutes + 9 pull-ups - PR! [/COLOR][/B]
[I][COLOR=Black](Last Death by pull-ups 0902020 with 10 rounds + 9 pull-ups)[/COLOR][/I]


[I][B]WOD #2[/B][/I]: [I][B]Front Squat 1, 1, 1, 1, 1, 1, 1. Post loads
[/B][/I]
[I]Was going to sub 3, 3, 3, 3, 3, but started and then got involved in doing the Main Page WOD with friends.
[B]Warm-up Set:
[/B][/I][B]PVC X 10, 45# X 5
[I]Working:
[/I]135# X 3
155# X 1
165# X 1
[COLOR=Red]175# X 1 - PR by 15# [/COLOR][/B][COLOR=Red][I][COLOR=Black](Last FS @ 160# 090623)
[/COLOR][/I][COLOR=Black][B]185# X Fail [/B][B]185# X F [/B][/COLOR][/COLOR][COLOR=Red][COLOR=Black][I](Missed these two lifts by about 1" or so above parallel).
[/I][B]135# X 3
[/B][I]These felt really good - - just need to develop some confidence. Great day all in all!
[/I][B]Pull up and FS Peppers.....:pepper::pepper::pepper::pepper::peppe r:[/B][/COLOR][/COLOR]

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Hey,

Checking back in after an unintended hiatus (work, vacation, family, work, etc). Great to see all the new folks.

[B]Skip,[/B]
You're a legend and inspiration. Not sure if you remember me, but I stopped in and visited your box about 3 years ago when visiting my brother in Burlington.

[B]Diane M., Chris, Skip, Bill, and a few others I'm sure I missed[/B]
Belated welcome.

[B]Charlie,[/B]
Happy Birthday, (belatedly)

[B]John B,[/B]
Strong WB work! One of my many Achilles' heels.

[B]Steve,[/B]
Excellent work on the PR's! Especially for two WOD's in one day.

[B]08/14/2009[/B]
"Linda" 10-9-8-...3-2-1 of 1.5 bwt DL; bwt BP; .75 bwt squat cleans
DL @ 226# (1.49 bwt)
BP @ 147# (.97 bwt)
SC @ 114# (.75 bwt)
Time = 30:51, PR by 2+ minutes and at nearest rx'd yet. "Linda" says the CFSB is working. BP's were slowest by far. Let "Linda" sub for my DL and BP strength bias workouts this week.

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Skip, I'm jealous. Enjoy the seminar. AND, give us some pointers.

Diane M---is your affiliate running some cooking classes? Is holy macaroni paleo? How about holy mackerel. J/K

Did the pull up ladder. Got 12 rounds plus 7. This is 6 shy of the last time.

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Today I did CFWUx3 w/assisted pull-ups and dips
Ran 6 mins. On treadmill

Did Front Squats until my shoulder began having some intense pain during the lifts
1x45
1x65
1x85
1x105
Switched to Back squats
Did
165, 175, 185, 155, 155, 155, 155
Did 5x135, 5x115, 10x95

Did Shoulder Press
21x45
10x55
10x65
5x75, 5x75

Did Continuous pull-ups
1 in 1st minute, 2 in 2nd minute, etc.
Made it through 5 in 10th minute.

Rowed for 10 minutes

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8/14/09

Rest Day
So I'm leaving on vacation tomorrow for 1 week on a small lake in the Adirondacks near Lake George, NY. No computer or cell phone access :kicking0:.
I've downloaded the "Crossfit Bodyweight Workouts" attached to this board. I've got a pair of 35# KBs and a 53# KB.
I'll have access to a small bodybuilding gym. Although they're not equipped for crossfit workouts, they are crossfit friendly. They also have a pair of ancient, rusty, Model B Concept 2 rowers. I'll have access to real rowboats (No motors on the Lake). So I'll be able to get some real workouts in.
The hardest thing to find outside the gym is a place to do pull ups. Low hanging branches have been cut to allow for better casting for fishing. Poison ivy guards other wooded areas.

But what I was thinking is I'd like to do some kind of week long challenge, maybe, a thousa.....uh...five hundr.....er...100, yeah that's it, 100 burpees or something similar.

Any ideas or suggestions (or dares) ?

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[QUOTE=Skip Chase;644562]Thank you. Diane! I'm happy to hear you enjoyed the recipe.

I did a Tabata with our noon group. (not very wise after doing Cindy in the morning but some of our young Navy boys got me fired up)
Pull-ups- (trashed me)- 12, 7, 5, 0,0,0,9, 9.
Push-ups-19,17, 12,9,9,9,8,8
Sit-ups-15,16,16,16,16,16,15,16
Squats-16,18,18,16,16,16,17,17

I hope I am able to just 'chill' when I reopen from 3:30-6:30pm.

Oly Lifting seminar tomorrow at the Oak Harbor facility with Coach Mike Burgener. WooHoo! Coach stopped in this morning so he and his son, Cody, could workout. Wow! It is awesome being in his presence![/QUOTE]

I am so bummed to read this. I wish back in Oak Harbor instead being stuck here...that wouldve been awesome..

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Hi all,

Been reading and getting a lot of inspiration from this thread!
Im 49 next week, so will be officially into my 50th year. (I think I might be the oldest person at our affiliate!!) Ive been Crossfiting since April at an affiliate here in NJ and loving it.

Today:
87 burpees (day 87 of the 100 day burpee challenge)

WOD:
20 min AMRAP:
20 one arm kb swings (16kg)
20 squats
20 knees to elbows
6 Rounds + 20 + 14

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Rest Day

Went out into my garden this morning and harvested some of the fruits of my Spring labor! It makes all of that digging and hauling and spreading and staking and weeding worth while!

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welcome Deb glad to have you posting

samson
10 pullups
10 pushups
WOD 4 rounds for time
25 back extensions (roman chair)
50 sit ups
800m run

time 30:29

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Wow, it is sure great to see so many of us "more seasoned" people posting on this thread! Like Diane D. says, age only matters if you're wine.......

[B]Diane D.,

[/B]Great job on working at the pull-ups; they will come. Have you heard of or tried the "Recon-Ron" pull-up program? If not, I've attached it (w/f/s) to this post. Another thing which should help, if you've not tried this yet, is to grasp the bar (doesn't matter whether your palms are facing toward or away from you) and keeping your [U]arms straight, elbows locked[/U], contract your lats and try to lift yourself slighly by pulling your shoulders/shoulder blades straight down. The relax and slowly lower yourself back down. Repeat this five to ten times and as you progress, try to do three sets of 10. This will help you to develop the pull from the bottom and make it easier for your arms to handle the rest of the pull-up. [I][B]Looks like Recon-Ron didn't attach to this post, so I've added another post with it.....(w/f/s).[/B][/I]

BTW, veggies look positively mouth-watering, even on the stupid computer screen....

[B]Skip,[/B]

Absolutely insane job on "Cindy." AWESOME! You are certainly a glutton for punishment doing the TSE on the same day as "Cindy." I am envious of your attending the Oly seminar........That is something I definitely need to look into, no ifs, ands, or buts.

[B]John B.,

[/B]Great job and time on a crazy workout - - heck the warm-up and work you did was crazy! And nice work on today's WOD.

[B]Bill,

[/B]Solid work on the Death by Pull-ups WOD! Way to go!

[B]Scott,

[/B]Awesome job on "Linda!" Kick *** PR too! And thanks for your nice comments....

[B]Pat,

[/B]Great job also on the "Death by Pull-ups!" BTW, where in PHX are you? My folks live up in Cottonwood....

[B]Mark,

[/B]Nice work, especially just moving on to something else when you shoulder gave you fits. I hope you are feeling better today.....Did the SPs bother you a lot? Solid work to hit 75# X 5 X 2!

[B]John W.,

[/B]Sounds like you are going to have a great vacation......I like the 1,000 burpees........[I][B]NOT[/B][/I][B][I]! [/I][/B]No better suggestions here than what I bet you've already come up with.......Rock on!

[B]Chris,

[/B]I hear you too.......I'd love to hit an Oly Lifting Seminar with Mike B, or Sage.......We have relatives down in O.C., Southern CA. I'm thinking that next time we're down there I'm going to hit one of Sage Burgener's evening classes in the San Diego area....

[B]Deb,

[/B]Welcome! Glad to have another CrossFit Junkie on-board!

[B]Charlie,

[/B]Hope your legs are back underneath you 100%.......We over 50 people have to be a crazy lot to wake up with our slightly ancient, creaking bodies, and then go out and intentionally [I][B]make them[/B][/I] stiffer and "creakier...." Go figure.....

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[CENTER][CENTER][B]“RECON RON” PULL-UP PROGRAM[/B][/CENTER][/CENTER]

This program for increasing one’s ability to perform “dead hang” pull-ups comes courtesy of the USMC. The USMC’s physical fitness test awards a “max” score for achieving 20 consecutive pull-ups/chin-ups during the test. Following the routine below should make it possible for anyone to reach this goal.


Step 1:1,1,1,1,1 Step 16:9,7,6,5,5
Step 2:2,2,1,1,1 Step 17:10,7,6,6,5
Step 3:3,2,2,1,1 Step 18:10,8,6,6,6
Step 4:3,2,2,2,1 Step 19:10,8,7,6,6
Step 5:4,2,2,2,2 Step 20:11,8,7,7,6
Step 6:4,3,2,2,2 Step 21:12,9,7,7,7
Step 7:4,4,2,2,2 Step 22:13,9,8,7,7
Step 8:5,4,3,2,2 Step 23:14,9,8,8,7
Step 9:5,4,3,3,3 Step 24:14,10,8,8,8
Step 10:6,4,4,3,3 Step 25:15,10,9,8,8
Step 11:6,5,4,4,3 Step 26:16,10,9,9,8
Step 12:7,5,4,4,4 Step 27:16,11,9,9,9
Step 13:7,6,5,4,4 Step 28:17,11,10,9,9
Step 14:8,6,5,5,4 Step 29:18,11,10,10,9
Step 15:8,7,5,5,5 Step 30:18,12,10,10,10

Each step is done [U]two weeks[/U] before advancing.

A workout consists of approaching the bar five times to do the specified number of repetitions in each set of pull-ups.

Set a comfortable and reasonable time to complete the workout. This may be as much as ten minutes or more. What’s important is to do the day’s workout in its entirety. As one progresses and the total number of reps for the entire workout exceeds 50, he or she may require more than 10 minutes (including rest periods) to get through.

Select one day each week to omit the workout and do one-third the total repetitions for the day.

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[B]Today[/B]

Ab Plank 1:30

[B][U]Warmup [/U][/B] same (subbed 50 x Russsian leg thrusts for evil wheel)

[B][U]WOD[/U][/B]

For time: 5 x[LIST][*]run 400m[*]50 SQ[/LIST]Score: 26:38

* was tough since I haven't done any running in workouts 4 months. It is also my worst skill. Last did this WOD a year and a half ago. My time is about a minute slower, but I'm not complaining since I tried every which way to talk myself out of doing it at all today. I'll push weights all day long to avoid a 20 min + metcon WOD.

* I did get further along in my WU though. I usually get in 3 rounds +5 PU. Today I got into the wall balls too by the time it was over.

I also feel a 2 minute plank coming soon to my future. Right now I am aiming for the designated time. I'll have to do a max effort after I get to 2 minutes. There was one 30 something lady at CFO who did an 8 minute plank :yikes: ! I don't think I can do only one thing for 8 minutes let alone an ab plank.

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Stephen - Thanks for taking so much time to detail the pull-up program - you really are the greatest! But doesn't Recon Ron assume that I can actually DO a pull-up? I can do zip, zero, none, nada! I think I could progress from 1 to 2 if by some miracle I could progress from 0 to 1! It seems to be the only basic CrossFit element that I cannot accomplish. It is so frustrating that when I post that little head-bonking smilie :bonk:, it's because I think a mallet to the skull would feel better than this futile pull-up endeavor!!

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[QUOTE=Stephen R. Lampl;644955][CENTER][CENTER][B]“RECON RON” PULL-UP PROGRAM[/B][/CENTER][/CENTER]

This program for increasing one’s ability to perform “dead hang” pull-ups comes courtesy of the USMC. The USMC’s physical fitness test awards a “max” score for achieving 20 consecutive pull-ups/chin-ups during the test. Following the routine below should make it possible for anyone to reach this goal.


Step 1:1,1,1,1,1 Step 16:9,7,6,5,5
Step 2:2,2,1,1,1 Step 17:10,7,6,6,5
Step 3:3,2,2,1,1 Step 18:10,8,6,6,6
Step 4:3,2,2,2,1 Step 19:10,8,7,6,6
Step 5:4,2,2,2,2 Step 20:11,8,7,7,6
Step 6:4,3,2,2,2 Step 21:12,9,7,7,7
Step 7:4,4,2,2,2 Step 22:13,9,8,7,7
Step 8:5,4,3,2,2 Step 23:14,9,8,8,7
Step 9:5,4,3,3,3 Step 24:14,10,8,8,8
Step 10:6,4,4,3,3 Step 25:15,10,9,8,8
Step 11:6,5,4,4,3 Step 26:16,10,9,9,8
Step 12:7,5,4,4,4 Step 27:16,11,9,9,9
Step 13:7,6,5,4,4 Step 28:17,11,10,9,9
Step 14:8,6,5,5,4 Step 29:18,11,10,10,9
Step 15:8,7,5,5,5 Step 30:18,12,10,10,10

Each step is done [U]two weeks[/U] before advancing.

A workout consists of approaching the bar five times to do the specified number of repetitions in each set of pull-ups.

Set a comfortable and reasonable time to complete the workout. This may be as much as ten minutes or more. What’s important is to do the day’s workout in its entirety. As one progresses and the total number of reps for the entire workout exceeds 50, he or she may require more than 10 minutes (including rest periods) to get through.

Select one day each week to omit the workout and do one-third the total repetitions for the day.[/QUOTE]

Steve

I have never been able to do regular pull ups in my life. Even when I was in the Army 38 years ago. The only way I do them now is with the counterbalance machine. Aside from losing 20 pounds do you have any idea how to achieve this goal since I can't manage one? Perhaps you have some type of workout scheme that I could use with the machine.

Any comments from anyone would be appreciated.

Thanks

Jay

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We have several women at our box who have progressed from barely able to hang from the bar to unassisted pull ups by progressing with the rubber assist bands. I bought a set for my wife from iron woody, the link is wfs
[url]http://www.ironwoodyfitness.com/fitness-bands.php[/url]

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[B]Terry,

[/B]Thanks for posting that information. I had brain fade and forgot to mention that most important bit of information.

[B]Diane D. and Jay,

[/B]The power bands / Iron Woody bands (they are basically large rubber bands of differing sizes and thickness, offering different levels of assist) are really beneficial to adding some assistance - - they effectively reduce the amount of work you must do with your arms/upper body. There are several videos on the CF Exercise and Demos section of the Main Page website. If either of you are near an affiliate, this is one time when it would really be beneficial to go to one and actually have someone show you how to get into the bands and use them.

I started off like both of you last October (2008). I could not do one dead hang pull-up, nor did I know how to kip. Lacking both and affiliate and at the time, the $$ to by a set of bands (and I just never got around to it), I did jumping pull-ups and added in negatives - - jumped so my chin was up over the bar, then lowered myself as slowly as I could to the bottom position. I also did static hangs - - jumped up and then just hung there at varying heights to the bar for three to five seconds and worked up to about 10 - 15.

A gravitron / pull-up - dip assist machine is also a beneficial way to start out, though these tend to offer the same amount of assistance (linear) all the way from the bottom of the pull-up to the top - - your muscles are not designed that way; most people tend to be stronger at the top or the bottom - - depending on their build, strengths, etc.

Another way is to use a Smith Machine and set the bar high enough off the ground but still fairly low, so you can grab it, hang onto it, and extend your arms all the way (feet out in front of you, body straight, so you are almost lying on your back, but not quite touching the floor) and then pull yourself up so your chest touches the bar. This action mimics that of the pull-up and works the muscles similarly, but because your feet are in contact with the ground, makes it so you are pulling only a moderate percentage of your body weight.

I hope this info helps. Sorry it's rather long-winded.

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Pullups are hard!! Have you tried a closer grip, palms facing you? I find it (as well as neutral grip, palms facing each other) much easier for a dead hang.

I also progressed thru the bands, they do help.

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Finally got the PT to agree to let me try some DLs. So, yesterday, again with the crazy traffic bike ride warm up. At the gym WU was 5 min/1020 m on the C2, 3 rounds of Cindy and some skill stuff. I went really light with DL to test the knee.
5x45
5x95
5x115
5x135
5x155

Really felt pretty good, but stopped before I got stupid (man, I wish I had the foresight to have had that discipline at 20).

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Incredibly sore today. I promise myself to never do Cindy and Tabata Something Else on the same day.
Today, beat up by a piece of PVC during the seminar with Coach Burgener!:)

I really enjoyed hosting an Olympic Weightlifting seminar with Coach Burgener today. I met him for the first time at my 1st CrossFit cert in Sept. 2005. Jan 2006 I attended his CrossFit Oly Weightlifting cert. I've learned so much during each training.

If you have the opportunity, attend one of his certs or seminar. It is worth every penny to receive instruction from this top quality, experienced coach.

We've used the iron woody bands on our pull-up bars since day 1. Great tool for building strength. Some of our really deconditioned, overweight members began with 2 or 3 bands allowing them to perform pull-ups just like everyone else. We also use them on our parallel bars and dip station for dips. There are many other ways to utilize them.

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[B]2009 08 15[/B]

Busy all yesterday afternoon and evening working on my son’s and daughter-in-laws vehicles, so no workout.

Today
WU: 1000m row.

Pull-up +1 per minute WOD - 11 rounds +10 = 76 total volume.

Was going to try and get the front squats done today, but spent the entire day working on cars again.

[B]Jay, Diane[/B]...I have had success using both a gravitron type machine and the bands. Just be persistant and patient with yourself. The pull-ups will come along soon enough.

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Charlie,

GTG car repairs.....how fun! How're the legs feeling?

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[quote=Skip Chase;645095]Incredibly sore today. I promise myself to never do Cindy and Tabata Something Else on the same day.
Today, beat up by a piece of PVC during the seminar with Coach Burgener!:)

I really enjoyed hosting an Olympic Weightlifting seminar with Coach Burgener today. I met him for the first time at my 1st CrossFit cert in Sept. 2005. Jan 2006 I attended his CrossFit Oly Weightlifting cert. I've learned so much during each training.

If you have the opportunity, attend one of his certs or seminar. It is worth every penny to receive instruction from this top quality, experienced coach.

We've used the iron woody bands on our pull-up bars since day 1. Great tool for building strength. Some of our really deconditioned, overweight members began with 2 or 3 bands allowing them to perform pull-ups just like everyone else. We also use them on our parallel bars and dip station for dips. There are many other ways to utilize them.[/quote]

Skip,

It's great to hear that the seminar/cert went so well at your box. I am hoping for the day when we can host a cert at our gym, though we're still looking for a box - - garage gym right now. Hope you don't mind, but sent you a PM......