Lead a Fit and Healthy Life
Archive for March 11, 2011
Dead Hang Pull Ups – oh the fun
01 year ago
Yes, I am crazy. And yes, I got up and headed to the 6A CrossFit Impavidus class today. Yes, I am aware I went to the 730p class last night. Hey – I have a lot of stress right now and exercise is my way of dealing with it. Nothing wrong with that right?
Warmupx2
sampson stretch
10 pass thrus
10 oh squats
10 sit ups
10 good mornings
10 Double Unders –and i just didn’t have it this AM with the DUs – so I did 10 attempts
skill
push press
shoulder press
push press jerk
WOD
15 Shoulder Press 45lbs
Dead Hang Pull ups (min 10) – I did a total of 6 without the band, and 6 w/ blue band
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15 Push Press 65lbs
Dead Hang Pull ups (min 10) – did 6 without the band, 6 w/ band
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15 Push Press Jerk 65lbs
Dead Hang Pull ups (min 10) – did 8 without the band, 6 w/band
We were able to use any hand grip we wanted with the pull ups –so I chose to do chin ups, which give you a bit more power. When I switched to the band, I did the normal grip.
Stress or Exercise? Choose Exercise!
01 year ago
Yesterday was a very long day — full of meetings and tons of information — so I was all wound up when I got home and decided to workout to let off some steam – yes I know it was a rest day, but sometimes you have a choice between being all stressed or exercising. I choose exercise!
So, last night’s workout:
warmupx2
sampson stretch
10 pass thrus
10 OH squats
10 sit ups
10 good mornings
10 pull ups (2 deadhangs)
10 DUs
skill
hollowing/supermans 30s/3m
Form is everything when exercising – it affects your stability, performance and keeps you from getting injured! So we are continually practicing engaging our core — so this skill helps us learn what it feels like to make sure your lower back is touching the ground & your legs and shoulders are lifted. This position is the same position you should be in whether you are lying on the ground or standing up doing a lift. CORE, Core, Core!
WOD
15-12-9
pass thrus (parralettes)
35lb KB Swings
time: 6:17 +/-
Then we did a bonus round which was called a ‘treat’. Now as my friend Monica sent out afterwards –it really didnt jibe with the real definition of a ‘treat’ – so beware if you are ever told there will be a ‘treat’. Things are not always what they seem –
‘Treat’
Death by Pull Ups
no band assistance
With a the clock running, 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 stopped at 5.
