pull-up

04.Oct.14 WOD

I’m going to start biasing the WODs for running, which I like a lot. Every fall I race at least once a month. I have registered (but not sufficiently trained) for a half marathon in Amsterdam in a few weeks. I will likely drop back to the 8 k – all the fun, none of the pain.

I also have registered for the CF Endurance program in May.  So I have some prep and mobility work for that too. Like double-unders. I did 20 the other day, stitched into about 150 singles.

Videos:

Running Basics 

Stability

Warm-up Specific to Running

Drills

4 x 20m Ball of foot hops w/ forward lean
4 x 25 each side – Wall Drill
4 x 15 each side – Alternating Foot Pull – Forward Lunge
Running Practical Application
4 x :30sec on, :60sec off @ 94-96 cadence
1 x 3 min @ 92 cadence
Bonus Workout
:30sec on :30sec off – Hollow Rock

3 rounds (no time limit) [Prep Phase]

5 pull-ups (assisted or otherwise) or upward rows

10 push-ups (use a wall-pushup if you need to)

15 squats

20 situps

1 min. hollow rock holds

Run Prep

10 x (50 m run, walk 50 m back)

Skills

Hollow body progression Part 1  Part 2

WOD 01.Oct.14 Step-Ups, Push-Ups & Pull-Ups

You may need to get creative at home for the pull-ups – suggestions below. If you can jump up, then jump rather than step. Finish by standing tall. Every time.

2 rounds for time:

10 box step-ups, 12”-24”
5 pull-ups
5 push-ups
15 box step-ups, 12”-24”
5 pull-ups
5 push-ups
20 box step-ups, 12”-20”
5 pull-ups
5 push-ups

Modification for the push-up: upright, against the wall. Keep a solid core. Don’t do a knee push-up. You want to build a straight, strong line.

Modification for Pull-up: If you have a pull-up bar available, use bands to help you as you get stronger. Or hang on the bar, drop off, rest, repeat.  You can also use a door (cover the top with a towel to prevent splinters). Or a TRX or “exercise sling” for upright rows.

More reading

Pull-up Progressions:

full set of instructions (using bar) from CrossFit Hampton Roads.