Do or Do Not, There is No Try
Happy THORsday!!!!
I was kind of dead all week due to a crazy weekend. But I’m back. I went running this morning. I did 2 miles in 26 minutes. I’m picking up the pace a little bit. But I decided that I’m going to do whatever I feel like with my morning outings. Today I felt like running.
Last night I did my last WOD with CrossFit Rio Rancho. I was pretty sad. I was sad all week to be honest. But now I’m over it. I’m going to do my own at home WODs and maybe some other stuff at the gym. Once we get the house or whatever and I’m more certain of my financial situation I might look for another box.
There was no beautiful sunrise this morning so you get a picture of me with a fire hydrant!
I ran 2 miles in 28 minutes this morning. It was good. The weather was perfect. The sunrise was beautiful and of course I forgot my camera. :(
So you’ll just have to settle for a sweaty picture of me for proof! You can kind of see that a sunrise is going on through the window… right?
Oh well. I hope you all have a wonderful FRIDAY!!!!
I’ve decided now that I’m going to switch back to WIW. I feel a little lonely on Thursday’s. I’m going to throw my weight out there too. I need as much accountability as possible. I’m really embarrassed about this. I know I shouldn’t be… we’re all honest here! But this time last year I was happily in the 170’s on my way to the 160’s. My current weight is 185.6. I started the year at 195 so I’m down almost 10 lbs. Slow progress but I’m working on it.
Last week: 186.6
This week: 185.6
Change: -1 lb
I’m not happy about sharing it. I just hope it makes me better.
I was just booking CrossFit classes on the online planner they have when I received an email saying they will be closing the gym on June 2nd due to family problems and whatnot. I’m so devastated by this. I was really getting into the swing of things. I love love love having a box. They recommended we go to a different CrossFit box (the only other one that’s reasonably close for me) but it’s $40 a month MORE than what I’m already paying.
So I guess it’s goodbye CrossFit. I’m so sad. SO SAD! (and dramatic apparently)
I’m going to try and do WODs at home and at my gym but I know it won’t be the same.
Made it up and out again today! This could really be a thing… but I don’t want to jinx myself. The sunrise was less than spectacular so I took a picture of my favorite part of my path.
I didn’t run today. I overextended my calf at hot yoga last night and I didn’t want to push it and hurt myself. I walked fast and ended up doing 1.7 miles in 31 minutes. Only two minutes slower than yesterday’s walk/jog. That’s not very encouraging and explains why I am sometimes racing the speed walkers on my slower 5ks.
It was a nice morning. Listened to some new John Mayer. I’m now wide awake and ready to deal with the crazy shit ahead of me (choosing a wedding gown AND buying a house… all happening today!!!!)
Yes, Pull-ups are hard and the lack of progress can be frustrating. But as with all exercises, you can get stronger at them using the right methods. Here are 10 ways to get stronger at Pull-ups fast.
1. Avoid Machines. Machines balance the weight for you and force you into fixed motions. The strength you build on the Lat Pull-down and the Assisted Pull-up Machine won’t carry over to Pull-ups. Don’t use them.
2. Use Resistance Bands. Attach a resistance band to your pull-up bar and loop it around your knee, like in this video. I have Iron Woody bands: they’re cheap & quality. Check their Assisted Pull-up Package.What’s the difference with the Assisted Pull-up Machine? Resistance bands only help you in the bottom position. You’ll have to do most of the work in the top of the movement. Assisted Pull-up Machines help you from start to finish.
3. Do Chin-ups. Chin-ups (palms facing you, like in the top picture) are easier than Pull-ups (palms away). Start with Chin-ups. Once you can do 5 reps with proper technique switch to Pull-ups. You’ll be able to do at least 1 rep.
4. Get Help. Ask someone to grab you by your side and help you on the way up. Do most of the work yourself: don’t push off with your legs too much. Pull yourself up using your back muscles as if no-one was helping you.
5. Use Momentum. Pull yourself up while using hip drive like Jesse Marunde inthis video. Once you can do about 5 Pull-ups this way, drop the hip drive and use strict technique again.
6. Do Negatives. Grab your pull-up bar and get yourself in the top position by jumping up. Lower yourself slowly and jump back up on each rep. 5 sec count on the way down is enough. Expect lots of soreness using this method.
7. Grease The Groove. Get a doorway pull-up bar and do 1 Pull-up or Chin-up every time you pass the bar. Read this & this for more info.
8. Do Multiple Sets of Low Reps. Start with 10 sets of 1 Pull-up. Take as much rest between sets as you can. When 10x1 gets easy, switch to 10x2. Continue until you can do 10 sets of 5 Pull-ups.
- 10 sets of 1 Pull-up
- 10 sets of 2 Pull-ups
- 10 sets of 3 Pull-ups
- 10 sets of 4 Pull-ups
- 10 sets of 5 Pull-ups
Once you can do 10x5 Pull-ups, you’ll be able to do 10 Pull-ups on your 1st set when going all out. Remember: if you can’t do 1 Pull-up, do Chin-ups using the same approach. Worst case use a resistance band.
9. Armstrong Pull-up Program. Guaranteed to get you to 20 Pull-ups within 8 weeks if you stick to the program. Read the guide. Check also the Recon Ron Pull-up Program which is similar.
10. Believe. Drop your excuses. You’re not too heavy and being a woman or old doesn’t matter. Others have gotten stronger at Pull-ups and so can you. Here’s some proof that you can do it.
- Body-weight Is Irrelevant. Check this video of Jesse Marunde doing 21 Pull-ups at 310lbs body-weight. Granted he uses hip drive, but still.
- Gender Is Irrelevant. Watch this video of Eric Cressey’s girlfriend doing 8 neutral grip Pull-ups. Neutral grip (palm facing each others) is easier than Pull-ups but harder than Chin-ups by the way.
- Age Is Irrelevant. Video of a 68 year old doing 8 neutral grip Pull-ups.
It’s all about strength. And strength will come if you keep working at it. That’s the 1 thing you must keep in mind all the time: the only way to get good at Pull-ups, is to do Pull-ups. Lots of them.
What’s my favorite way to get stronger at Pull-ups? Grease The Groove usingresistance bands until you don’t need them anymore. You should be able to go from 0 Pull-ups to 1-3 good ones within 4 weeks.
Understand there’s a difference between strength and endurance. If your goal is strength, switch to Weighted Pull-ups asap. Start with 2.5lbs/1.25kg for 3x5 and add 2.5lbs/1.25kg each session for example.
Life goal right here
Now to convince Adria to let me put up a pull-up bar in the house.
I trying a new thing (like the bazillion other new things I’ve tried and discontinued) where I go out for a walk/jog in the morning for like half an hour. I’m taking my camera and taking a picture everyday that I go. Today I did 1.7 miles in 29 minutes. The sun wasn’t quite up yet but it was pretty warm out.
I’m surprised I got up after that CrossFit workout last night. I did it! I did it in 32 minutes and 12 seconds!
10 RFT:
150m run
7 pull ups chest to bar
7 front squats @ 35lbs
7 handstand push ups (modified by putting my knees on a high box and walking my hands in from there)
It was a super hard work out and I feel so proud of myself for doing it! And I hope to continue getting out in the mornings! It was nice outside!
I’ve started the bad habit of looking at the posted WOD before I actually go to class. It’s not a great motivator.
Strength: Over head Squat 10 reps @ 90 %
WOD: “Bulger” 10 RFT(40 min max)
150 m run
7 chest to bar pull ups
front squat 135/85
7 hand stand push ups
HAND STAND PUSH UPS!!!! EEEEK! I know she’ll probably just have me do push ups but I’m still a bit scared. It should be good. The 40 min. max isn’t great encouragement either. Oh well. I will try my hardest!
