Monday, August 10, 2009
Monday Thing(s)
Posted on 10:48 AM by Brit
CrossFit Thing(s):
Complete the following for time:
- 100 ft. walking lunges
- 21 pull ups
- 21 sit ups
- 100 ft. walking lunges
- 18 pull ups
- 18 sit ups
- 100 ft. walking lunges
- 15 pull ups
- 15 sit ups
- 100 ft. walking lunges
- 12 pull ups
- 12 sit ups
- 100 ft. walking lunges
- 9 pull ups
- 9 sit ups
- 100 ft. walking lunges
- 6 pull ups
- 6 walking lunges
- 100 ft. walking lunges
- 3 pull ups
- 3 sit ups
= 29:21
Good Thing(s):
- I finished under 30 minutes, which was my primary focus, albeit my time is far from impressive.
- At least it was and still is nice outside.
Bad Things(s):
- I was distracted by the various people walking in and out of the school by the park.
- I wore gloves and I still messed up my hands, although this time I have torn blisters on my fingers rather than on my palms.
- On that same note, I spent too much time being a baby about my hands.
- I can't kip or do deadhangs for s&%t. My timing is off on the kip. Advice please on either. Anyone? Please...
- Because my attitude towards my progress with working out, especially regarding pull ups, is something to be desired at the moment. I have been feeling very unmotivated lately, which is problematic on a number of levels.
Other Thing(s):
- If pull ups were a person, I'd kick him or her in the shins and then run away.
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Brit, a couple of ideas:
ReplyDelete1) Come to the Fort in the morning! You'll get all the encouragement, competition, and fun you need from us GYG'ers.
2) I used to do a frog kick on my pullups, which helped me get up on that bar without using too much back. I've now figured out the butterfly kip, which has me using even MORE legs and LESS back. Come in and I'll show you how I do both! In both, just remember, "lead with your legs". When you do that, you get the legs engaged and get to use momentum vs pure brute strength to get up and over that bar.
that looks like an absolutely horrible workout! I hate walking lunges - I think sub 30 is pretty dang good!
ReplyDeleteRegarding the kip, I have been using a band, therefore have required a box. I position the box about a foot and a half in front of the bar (so it is behind me when I'm doing pullups), and every time I come down, I make sure that I kick the box with the balls of my feet. I discovered this by accident, but it seems to really help.
Why does 'pull ups' have to be a dude?
Thanks for the advice guys, and sorry, Jeff, I'll make pull ups unisex.
ReplyDeleteWatch every kipping pullup video available on www.crossfit.com and youtube. Then watch them again right before you take on another pullup WOD. It really helps! The visuals and numerous pieces of advice come into play. There's a lot of info to absorb so you'll need to repeat the exercise a couple of times until you've internalized the details and found your mojo. My pullups significantly improved after watching :)
ReplyDeleteWait just a minute....are those slow elbows giving you shit again!? SERIOUSLY?! WE HAD A TALK ABOUT THIS, ELBOWS!
ReplyDeleteI'd focus on practicing the downward motion. Don't struggle to the top a million times...find a box, jump until your chin is above the bar, and really PUSH YOURSELF under that pull up bar to create the momentum. Your hands are tender and don't like to be abused, so let them save themselves for the work that really matters - the push under the bar, and the rebound. Getting your chin above the bar is nothing magic or fancy, the real glitter is in learning to use the power of your hips, and your rebound. Next time you're at the fort, we're practicing this with our new red band so you can teach your muscles what to do after that fleeting moment of glory when your chin goes above that bar.
yeah, what they all said. Super Dave's tips on "feet forward" or "lead with your feet" really helps.
ReplyDeleteYou up for a Saturday WOD, Brit? You and me...whattaya say?
Count me in, Tom.
ReplyDelete