Apr 29, 2021
Weighted pull-ups with 8kg ✨
Did 1 set of 3 (had to cut the vid for tumblr) and 2 sets of 4 with 4kg
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Weighted pull-ups with 8kg ✨
Did 1 set of 3 (had to cut the vid for tumblr) and 2 sets of 4 with 4kg
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Slowly and steadily adding weight to figure out my max weighted pull-up as part of my new training regime. Here i am last week which was reps of 2 at 55lbs.
Shinobu Kitamoto
Demo and cues for the weighted pull-up.
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BW+8kg (this was the second "set"). Did 3 full ones in the first set.
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CrossFit 9/18/2017
Strength: No bottom/no lock-out squats
1x8 33#, 1x8 83#, 1x8 133#, 2x8 143#, 1x8 153#
These were weird. I felt like they shifted all the weight to my back and adductors, which I was not a fan of.
Accessory: Strict c2b pull-ups: 1x5, 1x5 (2.5#), 1x5 (5#)
I’ve never done weighted pull-ups before, and I kind of want to see just how heavy I can get. These felt pretty damn easy.
WOD:
4 rounds, starting every 4 minutes:
6 cal ass bike sprint
12 wall balls (10ft, 14#)
My times were 48s, 52s, 48s, 56s, all Rx. I kept having to re-do wall balls because I’m not used to a 10ft target 😂
Weighted pull-ups // 20 rep jerk tester // Elizabeth STRENGTH: 5x5 max weighted pull-up - build to max 5-10-18-25# and 30# x4 (video shows rep 2 and 3 at 30#) 20 rep max jerk - 85# Terrible - with video review I was not standing up my jerk entirely before starting my next rep. I was moving too quickly. Until I slowed for the last 8 reps. WOD: "Elizabeth" 21-15-9 Power clean 135/95# Ring dips 7:0 something? RXd My clock got turned off on my last round of ring dips. Going into those 9 I was at 6:39. After doing 5 fast singles, I looked up an clock was off. So I'll estimate 7:20 on the high side. Still almost a 3 minute PR, but I haven't done it since July 2013. This was a goal from 2014 carried over, so I'm happy I did it. The 21 cleans I got 8 unbroken, then did odd sets to 21. Sniffles killed me metconning with weight. Then 15 was 5-5-5. 9 was 5-4. Ring dips were 3-2 groupings as much as I could and fast singles at the end. POST: 3x NFT 20 GHDSU 20 hip extensions Knees are bruised to shit from the massive amounts of burpees lately.