Tag Archives: Strict Pull Ups

SuperStrong

Bigg Dave started a new strength class at CrossFit Cedar Park called “SuperStrong”. We could NOT pass this up. It’s an 8 week class (2x/week) that focuses on making you freaky strong.

I haven’t really been blogging my workouts a whole lot as, for a while, I was happy just to get into the gym and move around. But now that we are doing more strength oriented workouts, I need to record stuff so I can gauge my weights.

Monday 9/19/2011

CrossFit Total – 3 attempts to find your 1RMs of:

  • Dead lift
  • Back squat
  • Strict press

Apparently, the starting strength stuff I was doing over the summer has had a pretty good affect on my capacity. My numbers worked out like this (holy crap!!):

  1 2 3
Dead Lift 425# 445# 455# (PR)
Back Squat 315# 345# 365# (PR)
Strict Press 155# 175# 180# (PR)

It was a good night, with a trifecta of PRs. My total was 1000 on the dot and it felt fantastic. I haven’t PR’d something in a really long time and it felt nice to show some progress SOMEWHERE.

My last successful CrossFit Total was back in October of last year and was 945# (445# DL, 335# back squat, 165# press). I have added 55# to it (10# DL, 30# back squat, 15# press).

Wednesday 9/20/2011

“We are going to get sore tonight”… he said as class started and… yes, he’s correct.

The workout last night was:

Hang squat snatch: 5 – 3 – 3 – 3 (75#, 95#, 105#, 115# (2, then lost grip).

Then,

  • 3×5 Front Squat, then 1 set of negatives
  • 3×5 Strict Press, then 1 set of negatives
  • 3×5 Dead Hang Pull Up, 1 set of negatives

Weights used:

  1 2 3 Neg
FS 225# 245# 265# 155#(12)
SP 155# 155#(4) 145# 135#(8)
PU Me Me Me Me(6)

I am pretty happy with all of this. My strict press seems to have suffered a bit, but it could be just fatigue, so I’m not really stressing about it. I really surprised myself with the front squats and the pull ups seemed pretty easy… not the negative… those were a bitch.

On top of all of this, the class runs from 645pm – 830pm, which is sort of hard with little Ms. Brenna, but, she has been SUCH a good baby and the people in the class have been so incredibly tolerant and helpful with her. I can’t thank them enough for not making us feel like we had the annoying baby there (I don’t think she’s annoying at all, but some people just don’t like kids).

Anyway… she has been a really good baby through both classes now and everyone in the class is awesome. This is why I love CrossFit and this gym. Thanks, guys (and gals)!

Filthy Fifty and Dead Hangs

Friday, 3/25/2011

Ah, the “Filthy Fifty”… this brings back some bad, bad memories… the last time I did this WOD, I couldn’t do double-unders, knees to elbows, and I pretty much sucked wind the entire time. I think that I even asked Robin if I could do more than 45# on the push presses b/c “Trevor said to”. Ha.

This time around was much different. Again, here’s what the “Filthy Fifty” is:

  • 50 Box jumps
  • 50 Jumping pull-ups
  • 50 Kettlebell swings, 1 pood
  • 50 Walking Lunges (50 steps)
  • 50 Knees to elbows
  • 50 Push press, 45 pounds
  • 50 Back extensions
  • 50 Wall ball shots, 20 pound ball
  • 50 Burpees
  • 50 Double unders

My time this time around was 29:42; ~7 minutes better than last time and most importantly [to me], UNDER 30 minutes!! The big difference here from last time was that I can now do double-unders and for some reason, the K2E’s just clicked and was able to get the rhythm. Don’t get me wrong.. this is a miserable 30 minutes. The burpees were by far the worst. They felt like they’d never be over. 

Monday, 3/28/2011

Tonight’s WOD was FUN! It was:

5x

  • 5 strict pull ups
  • 7 strict press @ 95#
  • 15 air squats

This took me 4:44, WAY less time than I thought it would. So, thanks, Fio! I guess those extensive warm-ups really DO help!