Tag Archives: Kipping Pull Up

CrossFit Total


We started the day with skill work. I think I have the Kipping Pull Up move down, I just can’t seem to do one yet. Although…I got very close to doing one today! Tomorrow I will try again and see how it goes. If I can get the kipping pull up down using the green band, I’d be ecstatic. I want to get off the black band and on to the green one.

The WOD was all strength

Back Squat 8 x 5 x 5 x 3 x 3 x 1
Shoulder Press 8 x 5 x 5 x 3 x 3 x 1
Deadlift 8 x 5 x 5 x 3 x 3 x 1

The last round should have been what we could max out at. I increased two previous PRs and did one of the exercises for the first time.

Back Squat 155# PR up from 115#
Shoulder Press 75# (first max)
Deadlift 235# PR up from 205#

The back squats were interesting. I always thought I could do a decent amount on the back squat because I have decent legs, but apparently I can’t do as much as I thought. I’d like to do over 200#, but it’s something to work toward!

The shoulder press was hard. I have very little upper body strength and that’s all the shoulder press is. You can’t use your legs at all (like with the push press). It was very hard to keep from using my legs to throw the weight up there. I was pleased with 75#. It was only 10# less than Alaina and she is a hoss!

The deadlifts were fun. I always enjoy doing those. I knew my last PR was 205# so I was wanting to set a new record. I tried to do 235# more than once because I wasn’t exactly happy with the first one, but I wasn’t able to do it anymore. I think I could have done more if we didn’t have all those previous reps!!



Another benchmark test today. Unfortunately, I hadn’t done this one before so I don’t have much to compare it to. The last time I did Ground to Overheads I had alternated between the 35# bar and 45# bar. So, just looking at the previous workout I think I’ve improved.

We started with some new squats Shane wanted to try out. I have no clue what they’re called so I’ll just refer to them as Kettlebell Weighted Squats. It looked something like the picture below, but with the resistance band looped through the handle of the kettlebells.

source: fitstream.com

The point is to make your body work harder by having to stabilize the weight while you’re squatting. We did a 25# kettlebell on each side first (5 reps), then 35# kettlebells, and last was 5 reps with normal 25# plates. It was extremely odd and somewhat difficult to walk with the weights swinging around but I kinda liked them!

The WOD was “Grace”: 30 Ground to Overhead for time. Prescribed weight is 95# but there’s no way I can do that much weight. I did 55#, which was more than last time. It started getting tougher at the end. My time was 5:32. Not bad, but not great either. Jennifer finished in 3:40 or something around there. She has more upper body strength than I do! Tonight’s workout was just the two of us.

After the workout we did 70 Floor Sweepers. For those of you that don’t know what those are, you’re holding a 45# bar over your shoulders (laying on the ground) and then lift your legs at an angle up to the bar, lower them, then lift them to the other side.  I wasn’t able to do them with completely straight legs, but I got them done. My abs are going to be very sore tomorrow.

I tried the kipping pull up some when I got there, but alas…I couldn’t do 1. I was using the green band. Maybe I just need to work on the technique as opposed to going back to the black band. Not sure. Shane asked me how my diet was going and whether I was staying away from the bread. He also asked if I was taking any vitamins. My guess is he noticed how quickly I tire out and wants me to do something to up my energy. I told him my biggest problem is my tracheal stenosis where I just can’t breathe. He recommended I try Spirulina for some vitamins, so I’ll try out some vitamins (which I know I need anyway) and see if that helps with my workouts at all.

Nice Day For a Workout


What a gorgeous day it was today! It was a little on the warmer side but that’s alright. So far I’ve done better on my diet than I have been doing. No more sneaking in cheese or rice here or there. Friday is weigh in day…so that’s a big motivating factor!

We started today practicing Kipping Pull Ups as our skill. I think I’m getting the swing down pretty good. The biggest problem I have is my grip. It gives out quite quickly. I still can’t do a pull up, but that’s ok. It’ll come eventually. Michelle and I also practiced kipping after the WOD. With the band I felt like I have a better chance of actually doing the pull up, but I also felt like my feet were flinging way in front of me. Again…my grip gave out quickly.

The WOD was 21-15-9 of Hang Cleans (45#) and Ring Dips. I hadn’t done the hang cleans before so I wasn’t sure what to think about weight. I think I may have been able to do a little more, even though I was struggling a little toward the end. I wasn’t struggling as much as I normally do though. I can honestly say no one was smiling like the guy in the picture below…come on now!

Source: mensfitness.co.uk

On my last round of ring dips, I went to my rings and someone had put a huge red box over my smaller box I was using which made me eat extra time up while putting everything back…I think someone is trying to sabotage me! Last time Courtni took my bar away before I was done, this time someone covered my box…seams suspicious to me! lol I ended up finishing the WOD in 5:43. I was pretty stoked by that time. Especially considering I’ve been coming in last the past few times.

After we finished our workout I asked Shane if it was better to do a push up by going down as far as you can then pushing back up or by lowering yourself all the way to the floor and pushing yourself back up. He said it’s definitely better to go all the way to the ground because you get a full range of motion instead of stopping half way down. So, from now on that’s how I’ll do my push ups. He also showed us a way to strengthen our triceps…it was a bit painful after a bit and I got all shaky but if it helps, I’m all for it!

****Edit**** As I’m sitting here thinking through my workout, I don’t think I did the ring dips right. Shane kept saying to make sure the rings were under your armpits, which mine where, but I think he meant more make sure the rings are in your armpits, which mine were not. Dang it. I told my husband that I didn’t think I did my ring dips right to which he said “probably not.” wth? Where’s the love! He was joking of course but now I feel like I cheated. It wasn’t intentional…honest. Now I want to do it again the right way.