Jul 19, 2010

Weighted pullups and two metcons

Gotta post quick, I want to get this up before I have to be at work so I don't slack off and not post it. :)

I went back to the gym this morning even though I'm still not over this virus. I took a whole week off already, so at this point I think working out is going to help me get better and get this shit cleared out of my system.

We did a multi-part workout.

First:
 Weighted pullups: 5-3-2-1-1-1
My sets went down like this:
  • 5: deadhang
  • 3: 5# dumbbell
  • 2: 8# dumbbell
  • 1: 10# dumbbell
  • 1: 10# dumbbell
  • 1: 10# dumbbell
I was very pleasantly surprised to be able to handle the 10# dumbbell! I did have to kip out of the bottom -- ideally I would like to keep my weighted work strictly deadhang. But for now, I think it works. My work on deadhangs has really paid off, makes me a little bit glad that pullup bar at my workplace is so stinking close to the wall. Scraping your knees on a brick wall is very good incentive to not kip. :-p

Next we did two metcons. I tried to keep moving during these, but honestly I didn't push myself too hard. I just wanted to work and sweat, not kill myself. I'll get back to that in another week or so when all the chest congestion is gone.
AMRAP in 8 min
5 hspu
15 knees to elbows
rest 2 min
AMRAP in 5 min
10 sumo deadlift high pulls (75lbs/55)
15 double unders
1st AMRAP -- 2 rounds + 6 K2E's
2nd AMRAP -- 3 rounds + 5 SDHP's

Double unders were hard because my heart was racing so much. And I totally sucked at K2E's today -- I have good and bad days with those. Honestly, I think I'm better at toes to bar than those, because I practically have to get my feet the height of the bar to touch my knees to my elbows. Time to experiment with form on those, perhaps. For HSPU I used 2 AbMats, and got the input that maybe it's time to drop to 1. I think I agree with that.

Gotta run time to shower for work. Happy Monday, get in the gym!

3 comments:

  1. Wow! Awesome day at the gym for you! Nice job! You work harder when you're sick than most people do on their best days :)

    Do you put just hold a dumbbell with your feet on the weighted pull ups? I can't believe you can do 10 lbs! I tried 5# once but couldn't get it. I'm going to start working on my dead hang pull-ups here though so the weights will come in time.

    Keep up the good work!

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  2. That's really great cheri. You've come so far. I can't wait till I feel together enough to start crossfit again. When they tell you not to lift something after giving birth, listen. Just sayin'.

    K2E's are a slow movement for me, like box jumps. I always get a mental block on them. I actually enjoyed them while pregnant, though they were MUCH harder. I had to figure out how to get my belly through my knees. Made for a lot of staring.

    Are you getting excited about Fight Gone Bad this year? Because I totally am. Perhaps you could come up here and be the other female with a bunch of dudes in the competition?

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  3. You rock! I am always amazed at you.

    I had to use a plate last time I did weighted pull-ups. Daniel stuck it between my legs and away I went :) A weight belt would be nice! Someday... there are other things on the list before that!

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