What else can I do with a pull-up bar..

Short answer, basically a bunch of body-weight work. I've been doing a bunch of micro/mini Cindy workouts off and on but rarely have been going the full 20 minutes. I did it today, looking forward to doing it faster next time.

"Cindy"

AMRAP in 20 minutes of

5 pull-ups

10 push-ups

15 squats

SS: 12 (in 19:45)

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Angie

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups (un-anchored)
100 Squats

SS 37:32 (approx times: 17:30/7:30/6:00/6:30)

I put a pull-up bar in the garage and have been working off and on trying to get back into conditioned shape. I'm hoping to do another Adventure Race in Colorado next year and have been working on building up some baseline strength. Still not close to where we were a decade+ ago but not bad all things considered.

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First WoD since March 2013? Probably....

First WoD in a while. I probably did one or two in Canada I don't remember (and didn't post). And overall, I've been out of Aikido since November and only managed to climbs since then so, just some Yoga and a bit of random gym time.

AMRAP in 20'
5 chest-to-bar pull-ups (some were kip+lower)
10 ring dips (sub normal dips)
95-lb. overhead squats, 15 reps (sub 27.5Kg)

3 rounds + pull-ups, dips and 12 lousy squats...

Squats looked awful. The shoulders were insanely tight and the lower back as well, drastically reducing movement. The pull ups indicate a lack of recent climbing...

But, good to be back. :-)

Slowly

A bit more distance and a bit more weight.

Sunday I ran 12 miles. There was a fresh layer of snow on the road, making it more difficult. I had my new Saucony Peregrine. Unfortunately I realized I bought them 1/2 a size too small.

Today I lifted a bit. Went for very few shorts sets to help me push the weight a bit.
Squats, 3x3 (125, 135, 145)
Bench, 3x3 (135, 145, 150)
Overhead, 3x3 (80, 85, 95)
Rowing, 3x500m with 1 min rest in b/w.

Finally back to being capable of benchpressing my weight.

Wednesday I boarding a plane...  

Starting Strength: Week 5

decline bench press (5x45, 5x65, 3x95, 1x115 then 3x5x125)
low-bar back squat (5x45, 5x95, 3x135, 1x155 then 3x5x175)
deadlift (5x135, 3x185 then 1x5x195)

3x5 pullups

1x15 curl-Arnold press (2x20 db)
1x15 shrugs (2x45 plates)

Squat slowing quite a bit, will have to go to 5# increments soon. DL felt solid and can go up. Did decline bench as flat was taken, as usual. Finished with some accessory work for the shoulders/grip.

Starting Strength: Week 4

low-bar back squat (5x45, 5x95, 3x135, 1x155 then 3x5x165)
press (5x40, 5x70 then 5/5/4x80)

3x5 dips

10 back extensions
10 weighted situps (25)
10 weighted back extensions (25)
10 weighted situps (25)

Starting to notice the weight now. Squats went up OK but some slowing on the reps 4-5, though 3rd set went up easier than 2nd - it helped to lower more slowly and in control. Failed the last rep of the final set of press @80, mostly because of L rotator cuff pain. Might reset lower or work on incline bench for a bit.

No power cleans today, short on both time and space.

My week 4

While Kenway is pushing more and more weight, I have been working on endurance this week.

Today: running class
Thursday:
 - benchpress: 2x15 (115, 105)
 - squats: 2x15 (95, 85)
 - overhead press: 2x9 (75, 65)
 - rowing: 2x500m with 1 min rest
Wednesday:
 - stairs slow jog: 2x 20 up then down
Tuesday:
 - vertical cable chop: 2x15
 - cable single arm row: 2x15
 - bridge with medicine ball between the knees, hips up and down, 2x15
 - all fours single arm over head press: 2x18 (5)
 - deadlift with dumbells: 2x15 (30, 25)

- climbing (lead: 5.8, 5.9, 5.10, 5.11, then fail on a 11 slab).
Sunday:
 - running: 11 miles (slow).

Knee is slowly getting better. Saw a PT. She said I should stretch every day. I'll try.

Training at this time of year can be difficult. So here's a running video for inspiration:  

Starting Strength: Week 4?

Catching up on my posts, been c/w a simple linear strength cycle but bad about posting. Will retroactively update posts.

low-bar back squat (5x45, 5x95, 3x115, 1x135 then 3x5x155)
decline bench press (5x45, 5x65, 3x95 then 3x5x115)
deadlift (5x95, 5x135 then 1x5x185)

3x5 pullups

Squat is progressing slow and steady, a tad slow on the last few reps but it doesn't feel unsteady yet. DL felt good. M has been lifting with me and her form is improving nicely (though for some odd reason it's hard for her to get below parallel on the squat).

Mixing it up

In reverse chronological order since last posts:

Friday
Running class (which includes an interlude of core workouts)
Bridge + 8# Medicine Ball Abductors, 2x15
Arm raises (to 90 degrees, palms out), 5x5 (15, 15, 15, 17.5, 20)
Finger rolls, 5x5 (30, 35, 40, 45, 50)
Pullups, 2x10
Overhead press, 5x5 (65, 75, 80, 75, 65)
Wall prayer stretch

Thursday
Vertical cable chop, 2x15
Good mornings
Cable single arm row with reverse lunge, 2x15
Bridge + 8# Medicine Ball Abductors, 2x15
All fours single arm over head press, 2x15 (5)
Rowing, 500m

Wednesday
Running stairs, 3x10
Yoga

What I refer to as Finger rolls involves letting a dumbbell in each hand roll to the tip of your fingers and then back up (just open and close the hands).

I have been trying to push it at those running classes. Here's a running video that Kenway found that has a good vibe (his words) for inspiration. For the HD version go here https://vimeo.com/113344181.

Some more weights

Went bouldering with K and Emilie last night at BKB. We did a bunch of stuff from V1 to V5. We worked the steep room for about half of them. Emilie was climbing strong, finally doing a V5+ she had been working on for a while. K and I looked like we need more practice.

Still getting back into weight training. This morning I did the following:

Squats, 3x3 (95, 115, 125)
Overhead Press, 5x5 (45, 65, 70, 75, 80)
Farmer's Walk, 2 x 30 steps (35 plates in each hand)
Frenchies, 3x3
A bunch of exercises for the hips, the Jane Fonda kind that K likes to make fun off.

I just read this article about the impact of exercise on DNA: interesting.