4 Rounds for time of:
20 Unbroken pull ups
400m Run
Rest as needed to remain unbroken.
Post time to comments.
This time last year… was a rest day.
Swim. Bike. Run. Try?
-Abbey Cullen
Summer is quickly approaching and the multi-sport season will be upon us just as fast. Over the last two and a half years that I have been a member of CFC, I have seen and trained with a number of endurance athletes. We have talked training, worked out together, and developed friendships over breakfasts after a run or swim. I would like to use this summer, and training season, to open the multi-sport world to the CFC community. If you are a seasoned competitor, or looking to try something new- come out! Remember: “Cardiorespiratory endurance, stamina, strength, power, speed, flexibility, agility, accuracy, balance, and coordination: you’re as good as your weakest link.”
What my plan is: to organize a workout and post-workout meal at least twice a month during June, July, and August- one day in the morning, and one day in the evening. We will meet at Ohio Street beach for a swim, bike, or run. This will not be a structured training program, but more of an open gym at the beach. I will have my own workout plan that you can jump in on, bring your own, or we can design something for you together.
What you’ll need:
Watch
Backpack
Lock
Swim:
Wetsuit – at least in June, you can rent one from Fleet Feet Sports (shameless plug)
Goggles
Swim cap
Suit
Towel
Run:
Shoes- you can get your gait analyzed and correct running shoes from Fleet Feet or Universal Sole
Shorts
Tank/Tee
Socks- not cotton
Bike:
Bike
Helmet
Shorts
Tee/Tank
lock
If this turnout is solid, I am happy to be there more often than twice a month- honestly, I probably will be to get my own workout in. I will keep an email list-serv and notify about meetings, races, events, etc. I welcome everyone from CFC to come out!
Member’s following the strength program should consider coming out as well; I have seen HUGE improvements in my running since changing to the strength cycle.
“When someone tells me there is only one way to do things, it always lights a fire under my butt. My instant reaction is, I’m gonna prove you wrong.” – Picabo Street
First Meeting (weather pending): June 7, 6am swim/bike/run start
I will be biking there, and then swimming. Breakfast will be after at Elly’s!
If you cant make it at 6am, but are interested in an evening time/date, don’t worry, I will set one up! Please email me, or post to the blog, on a time frame that works best… 5-7pm? 6-8pm? Tuesdays? Let me know!!!
Don’t forget to email me: abbey.r.cullen@gmail.com to get your name on the list-serv.
Yay Spitfire!
I’m so in—AFTER I become strong like bull that is ;) See you in August!
Strength folks, make sure you use 70% for your 6×5 bench press. Made a mistake when I initially posted it.
Reminder: Mondvol paleo meals are for sale in the CFC refrigerators. This week’s entrees:
Tilapia with Strawberry-Thyme Salsa ($10) – Baked tilapia filet topped with a fresh salsa made from strawberries, thyme and lime juice. Served over steamed, chopped broccoli.
Pork Tenderloin with Coconut-Creamed Greens ($10) – Pork tenderloin marinated in garlic and lemon juice and baked. Sliced and served over coconut-creamed greens with shallots and mushrooms.
Each fridge has a Mondvol payment envelope taped to the front so please be sure to place your cash in the corresponding envelope if you make a purchase. Note: Mondvol purchases CAN’T be charged to your CFC account so please don’t log your purchase on the CFC beverage sheet. Thanks!
Is anyone planning on going to the Games in California at this point?
I’ve been itching to go since last year, so I bought my tickets months ago. However, the more of you I talk to, the more people I’m realizing didn’t get tickets in time. Since there’s no point in going without my friends, I’m thinking of selling mine on Ebay at a ridiculous mark-up. That is unless I’m wrong and more of you actually are going…
Did Monday’s WOD:
1 rep max OHS: 70
5 rounds OHS: 35
5 burpee box jumps: 20″
TIME: 5:09
Two words: Barrington Sundays!
After my 20 mile bike+run this weekend in Michigan, thought I’d be more sore than I was so realizing I need to up my mileage and work on those steep hills! Next year my goal is to participate with my friend who’s doing it this year in the Wish-A-Mile 300 mile bike through the state of Michigan. (Beery, get a bike!)
Thanks for setting this up Spitfire. I’m in, obvi.
“Moves Like JoeP” Strength Program – Week 3, Day 2
A1 – Bench Press 1×5 @ #115
A2 – Pull-Up 1×5 @ BW
B1 – BP 1×3 @ #125
B2 – PU 1×3 @ #30
C1 – BP 1×1 @ #165
C2 – PU 1×1 @ #40
D1 – BP 1xAMRAP @ #170 : 16 reps
D2 – PU 1xAMRAP @ #50 : 4 reps
Conditioning:
18-15-12-9-6-3
Ring Dips (+#20 vest)
Ring Rows
Time: 8:30
Spent some time running from one end of the gym to the other and finding a different pair of rings at one point. All that matters is that I beat MattJ, which won’t be happening tomorrow.
F1: DB Hammer Curl 4×8 @ #35
F2: DB JM Press 4×8 @ #25
E1: Band Pull-aparts – 100 (4×25) Black Band
Post: Watching BrettL and MattJ play Rock Paper Scissors for the shower
BTW – after four draws, I won with a rock to MattJ’s scissors and got the good shower.
Strength 9.2
A1 – Bench Press 5×5 – 140# AMRAP-16 reps
A2 – Overhand Grip Pull Ups – 5×5; AMRAP – 8
B1 DB Press 4×8 35#
B2 Ring Row 4×8
Conditioning
10 rounds: 5 ring dips; 5 CTB; 30 DUs – 15:03
no time for DB inclines
Band Pull Aparts – 4x 25 black
@Brooke — what’s wrong with my old mountain bike? Besides, I figure if I show up to a triathlon in my swimsuit ( http://tinyurl.com/chkwelq (WFS) ) I won’t be allowed to compete anyway.
Pre: Acquired my dogtag, and let Randy convince me to throw out the cold and impersonal globo-letter/HIPAA notice/whatever without reading it. Randy, of course is just excited that he doesn’t have to know anybody’s name any more. . .
Strength:
A1 – Back Squat – 6×5 @ 225# – AMRAP = 6
B1 – Squat Clean – 8×1 @ 195#(4) + 175#(4)
C1 – Single Leg Box Jump – 4×3/leg @ 2×20″, 2×16″
C2 – Good Mornings – 4×10 @ 110#
Conditioning
4 Rounds (ran out of time) — 1 at 125#, 3 at 95#
200m Row
1 Power Snatch
2 Hang Power Snatch
4/leg Back Step Lunges (these suck!)
E1 – I had 45 seconds left before leaving so I did the pulldowns with a black band.
Plymouth CF
Call of the Wild RX
22:53
5 rds
12 squat clean @ 95
12 TTB
1 sled push w/ 25lb 50 yrds
I did this last summer when I was visiting, but not Rx. Its like my ‘dues’ for visiting.
I encourage everyone to come out and to one of the scheduled workouts at the lake. I have already gotten a number of emails and really excited about the potential group! Even if you are the strength program, be flexible with your conditioning day that is built in.
@Brooke: Obvi your in. Barrington on Friday this week lady
Brett L: wasn’t the workout 6×5 on the bench and pull-ups?
@ 6AM Glen (I refuse to call you Glenda) – It was. I did 5×5 and then 1 AMRAP set.
WOD Rx
11:44…kind of a goofy workout. Coming back from the run, it was an inner battle on whether I should jump right back on the pullup bar or not. I could have probably gone with no breaks but the fear of getting 19 reps and falling off got me to take a few.
@Jamison — You made the right call. I tried that when we did this WOD at the holidays (with a row instead of a run). I gutted out the last pullup set, because once I got to 10 I knew it would be hard. My grip gave out at 19 reps in the final set when I fell off the bar, and couldn’t hold the pullup bar to do another set, or even another rep. It hurt to cut my food for days.
Baby Raz was not happy about this WOD. Should have scaled to 3 rounds as I was having belly pains in the last. Pulls ups were scaled to 15 with grey/black band combo and runs were trots.. Hello third trimester. 15:57
I am dreading this workout and regressing to using bands again for pullups… 20 unbroken pullups = not fair to the crossfitting fat Italian.
@ Joe- I learned long ago that this isn’t about “fair”. Suck it up, buttercup (in the words of our beloved leader).
Strength 9.1
A1 – Back Squat – 5×5; 1×5 @ #120
B1 – Squat Clean – 8×1 @ #105
C1 – Single Leg Box Jump – 4×3/leg @ 12″
C2 – Good Morning – 4×8 @ #60
Conditioning – 8 Rounds – 18 min and some sec
200m Row
1 Power Snatch – bar movements at #65
2 Hang Power Snatch
2/leg Back Lunges (scaled down, my right hip flexor is bugging me)
E1 – Kneeling Banded Ab Pull Downs – skipped, I had nothing left.. will make it up on another day
Today was rough for me, the most my hip flexor has bothered me in a while and scaled a lot of my movements/weights. I am starting to compensate by putting more stress on my left side, noo bueno.
Yeah Joe, I mean, come on…Rich has to look in the mirror every day and think about how unfair life is.
Far away Chris is so much funnier than in person Chris.
@Fish – I’m going to the games.
Strength 9.2
A1 – Bench Press – 5×5, 1×17 @ #155
A2 – Pull Up – 5×5, 1×8
B1 – DB Press – 4×12 @ #30
B2 – Ring Row – 2×12, 2×10
Conditioning – 10 Rounds – 13:12 (could see this being 12:30-12:45 if I didn’t stop every round of double unders to keep my shots from falling off)
5 Ring Dips
5 CTB Pull Ups
30 Double Unders
D1 – Incline DB Curl – 2×8 @ #30, 2×8 @ #25
D2 – Incline DB Tate – 2×8 @ #30, 2×8 @ #25
D3 – Black Band Pull Apart – 4×25
I’m sure most people have seen this, but here is it again. Just an add on to what Bryce has already said.
http://altmed.creighton.edu/Paleodiet/Foodlist.html
If I eat one more pepper or carrot I may actually get violent. However, I still am willing to eat my weight in asparagus.
Metcon today: 4rds: 12 PUs unbroken (black band)/400 m run
12:30-ish? Not really keeping track. Just trying to get healthy and back from the “no-lungs but strong like bull” strength programming.
@ Chris – I’ve been trying to think of some way to defend my man but in the end I know he’ll just do something new and ridiculously entertaining to deserve more blog-worthy wrath. So I’ll leave this banter to the boys.
Re: T4′s link
Should we consider fatty meats a net loss in terms of nutrition as well as sticking to a paleo regimen? Does this imply the list is optimized for weight loss?
I thought fat serves a practical purpose as a replacement fuel (instead of carbs). Are you doing yourself no favors by sourcing it from fattier pieces of meat?
Is this list more geared towards paleo-era accuracy rather than nutrition that supports athletic goals?
@Meg, again listen to your body! We all know
how strong and committed you are, but baby Raz
comes 1st!!
Day 2 week 9 of really fricking sore hammies and a$$ strength cycle!
A1 – Bench Press 5×5 @ 185
AMRAP @ 185 for 11 reps
A2 – Overhand Grip Pull Ups – 5×5 with 15 pounds in waist
AMRAP with 15 pounds in waist for 10 reps
B1 DB Press 4×10 @ 35 too lite
B2 Ring Row 4×10
Conditioning
10 rounds of
5 ring dips
5 CTB
30 double unders
Time = forever!
Incline DB curls @ 35
Totally spent and called it there!
Skipping Day 3 of conditioning and going straight to Day 4 tomorrow!
Not really 15 pounds “in” my waist as I am full paleo but actually 15 pounds strapped to my waist! Duh’
Worked out along side Brett Raz today and holy moly he is totally chizzled and ripped to shreds with eye popping guns!
I motion that Brett Raz has to workout from this day forward shirtless!
Anyone second that motion?????
I second it also, Boom!
It’s done!
@PhilB
This is a list of Paleo foods for people trying to “fight” certain diseases; such as obesity, diabetes, cardiovascular issues. I am sure these people are more worried about fats than people working out a ton.
I just posted it as a quick guide. I know I have been eating a ton of cucumbers, so this was helpful to look at and say, yup! those are ok.
WOD as Rx’ed–12:04. First two rounds went smoothly. 3rd round the grip started to fatigue around rep 15. With that in mind I took Bryce’s advice and took an extra breather before round 4. Grip started to fatigue again around rep 12 but was able to gut out 8 more knowing it was the last round. Quite a forearm burner but a great workout.
Strength 9.1
A1. Back Squat 6×5 @ 185# – AMRAP = 17
B1. Squat Clean 8×1 @ 185#
C1. Single Leg Box Jump 4×3/leg @ 30″
C2 – Good Mornings 4×8 @ 95#
Conditioning: didn’t have time
E1. Banded Ab Pull Downs 75 @ Black Band
9.2 today-
A1- BP 5×5 #135. 1x Amrap #135= 11
A2- DH Pullups 5×5, 1x Amrap = 11
B1- DB Press- 2×10 #30, 2×10 #35
B2- Ring Row- 4×10, feet on 16″ box
Conditioning- 10 rounds
5 ring dips. First 3 sets unbanded, then used a band because my shoulders were on fire.
5 CTB pullups.
30 single unders, 15 double unders
Time = 18:22
I feel ok with this time, knowing that certain people who live in Houston named Chris would take an infinite amount of time to do any WOD with double unders because those type of people just aren’t capable of the coordination needed to perform that task regardless of their wonderful hair. I don’t think it’s the hair, because I’m pretty sure JoeP can do double unders and he has wonderful hair too. It’s probably just a function of athletic ability or mental strength, or both.
Skipped D1, D2, D3- no time. Fun time working out with JVu today, although when he played “Call me maybe” I was a little weirded out.
9.2
A1- BP 5×5 #135. 1x Amrap #135= 13
A2- DH Pullups 5×5, 1x Amrap = 11
B1- DB Press- 4×10 30#
B2- Ring Row- 4×10
Conditioning- 10 rounds
5 ring dips
5 CTB pullups
30 double unders
14:15
D1 Incline DB Press 4×8 25#
D2 Incline Tate Press 4×8 25#
D3 Band Pull Aparts 4×25 Black Band
Really good overall energy level today. I wish that I could pinpoint why I feel so much better some days than others. I’m sure its some combination of sleep, nutrition and work stress. Whatever it is, I love good days like this. My arms are spent….
@ abbey, this looks awesome .. However I don’t have a bike, so if we only do the swim or run part is that an option? Bc I don’t plan on buying a bike anytime soon :/
WOD:
12 black band pullups
400M Run
13:46 or something like that, either way it was awful. My arms are still sore from Murph, I am still overweight and suck at body-weight movements, blah, blah, blah, blah… excuses, excuses. Simple fact of the matter is I need to get stronger/lighter… so we shall continue focusing on that.
@heather- of course!!!
Hope to see you Thursday am for a swim or run!!
:)
Heather, if you have a safe place to put it, I have a half way decent bike you can borrow. lmk.
I had to mod this workout as I wasn’t prepared to run.
So just shot for the unbroken parts… FAIL!
20,20,20,19,14,19…tapped out.
I tried to alternate butterfly and regular kip. Regular kip just takes so much more grip strength for me. Last sets of 14 and 19 were butterfly… actually last set was 15 butterflies and 4 survival singles and a 1/2 rep that was so close I wanted to count it.
Finally getting back to posting on the blog… sorry I’ve been MIA guys! I’ve started back on another strength cycle again- trying to balance my frisbee season and getting stronger is going to be tough but I’m going to give it my all…. it’s mostly what you guys have been doing but slightly different. It’s much lower volume since I’m trying to gain muscle/weight so I need to adjust the way I train for a while and try to stay patient. Only get to do heavy work 2x a week…
Yesterday was just active recovery- did a sled walk for 30 minutes- nice and light at 25# and went 1.5 miles. Supposed to be only at 50% and it definitely felt like it- my legs needed to move a bit though since my legs were pretty sore from a tough first weekend of practice.
Today, AM session:
A1: Back Squat 5×10 @ 111#, last set did 20
B1: Bench Press: 5-5-5 @ 86#- 92#- 97#
C1: Squat clean 8×1 @ 115#
D1: Single Leg Box Jump: 4×3/leg @ only 20″ since it was supposed to be 80%
D2: Good Morning: 4×12 @ 55#
E1: Banded Ab pull-downs: 75 unbroken on orange and didn’t feel much so did ab rolls
F1: 3×15 ab rolls
then, Conditioning: 6 rounds of 150m row @ 10 damper, 15 Overhead medicine ball tosses against wall (14#) 8:30
PM session
5 rounds of 200m row sprint, 10 burpees; rest 4 1/2 minutes- 100% effort (last Saturday’s workout. Thanks for the suggestion Glenn…. NOT) Really didn’t eat enough to maintain and be consistant on this; still gave it my all but my splits sucked.
1)1:00
2)1:06
3)1:13
4)1:20
5)1:17
Yes; that bad. Rows were all between 40-44 seconds. Mostly it was just the burpees that got slower and slower. Quads felt like crap from this weekend still, then this AM, and they didn’t want to move up and down at all! Phew. Total rest day tomorrow thankfully.
Weird, Joe P reports another “awful” WOD. ;)
Strength 9.2
A1: Bench Press 6×5 @73.5 (70%)
A2: Pull-Ups 6×5 @red band
B1: DB Press 4×8 @20 (26%)
B2: Ring Row 4×8
Conditioning:
Complete 10 rounds of the following:
5 Ring Dips
5 CTB Pull-Ups
30 DUs
Switched to JM DB Curls at 12# after round 5 because of poor shoulder position. Going to be implementing a lot more upper back and external rotator strengthening exercises in the coming weeks. Thanks to Kurt for all your help & advice.
Post
Overhead band pull-aparts 3x10ish @red band
Almost forgot–6th set was an AMRAP for A1 & A2. Got 8 and 5, respectively.
Scaled sets of 20 unbroken pu to 10, which was just right.
Time: 10:30
Reminded of all the grip strength work that I should be doing…
14 something, sooooo close to Rx
Did all 20 pullups until the last round when I after the 19th rep. I rested about 45-60 seconds before each pullup set and tried to do a tighter butterfly kip.
Rachel…I told you this, but I’m going to the games! We can totally hang out if you still go.
WOD – 15:30
r1 – r2 – 10 kipping
r3 – 7 – 5 – 6 (DNF)
r4 – 7 on Bryce’s suggestion
Need to work on kip / grip
11:29
Rd 1 – 20
Rd 2 – 16
Rd 3 – 16
Rd 4 – 12
Rested 20-30 seconds between rounds and a full minute before the last set of pullups but clearly that didn’t help me much.
@ Spitfire, ok ! I will join you all once I am done with strength. Too much volume = unhappy body.. Taking one thing at a time :)
@Meg, that’s awesome and yes! I will let you know when I join them, thank you!
Strength 9.2
A1 – Bench Press 6×5 – 140# AMRAP-10 reps
A2 – Overhand Grip Pull Ups – 6×5 (20# first 3 sets, 25# after) AMRAP – 8
B1 DB Press 4×10 30#
B2 Ring Row 4×12
Conditioning
10 rounds: 5 ring dips; 5 CTB; 60 singles – 16 ish
no time for DB inclines
Band Pull Aparts – 4x 25 black
Scaled pullups to 12 reps
time: 12:52
Pullups felt good, except for those last couple reps always needed a break. Ben kept a good lead until the last rd. I got him on the run, I may or maynot have elbowed him so I could get through the door first.
12:53
Was able to get right back into the pullups on round 2, but waited 30 secs before hopping back on the bar for last 2 rounds. Saw Marissa running towards about 1.5 x’s my speed at the turnaround point on the 400, so I ran faster back to the box. Didn’t hear her in the hallway; but as soon as I slowed down to walk in the doorway someone shoved me aside with their elbow and yelled, ‘slower traffic, keep to the right, mf’er!’
10:44 at 15 pull-ups per round.
Could’ve gotten to 20 unbroken on the first round or two, but decided to keep a steady pace throughout. Kipping pull-ups are improving some, but still have a ways to go to get the most out of myself on this WOD.