Blog Archive

12 Mar 2012



Workout of the Day
Four sets of:
Back Squat x 3-5 reps
Rest 20 seconds
Pull-Ups x Max Reps
Rest 3 minutes


Two sets for times of:
Row 500 Meters
30 Wall Ball Shots
15 Toes to Bar
Rest 4 minutes


Workout of the Day
Four sets of:
Weighted Pull-Ups x 3 reps @ 20X1
Rest 60 seconds
Weighted Pistols x 6 reps each @ 2010
Rest 60 seconds;
and then,
As many rounds as possible in 5 minutes of:
10 Pull-Ups
10 Pistols (or 10 Goblet Squats)

Rest exactly 5 minutes, and then,
As many rounds as possible in 5 minutes of:
10 Toes to Bar
20 Double-Unders

Practice makes perfect

This is a tough workout.  If you have these gymnastics skills, it’s tough because you can really push.  If you aren’t comfortable with some of these, it’s tough because mentally you will want to make excuses, substitutions, and bail.

This is a great opportunity to work on a weakness, whether it be double unders, pistols, kipping pullups, or toes to bar.  It’s only by embracing the suck, getting your reps in, that you will get to the point where you no longer have to think about technique and you can start pushing yourself physically as you are used to.

But push yourself mentally regardless.


We’ve certainly had our share of tears in the gym this month with the increased volume of pullups, and it seems like there are always another 100 pullups around the corner.  I thought I’d point you to some expertise on the matter:

From CFI:

CF Invictus Tape Step One

How To Tape Your Hands
Written by Calvin Sun

Every CrossFitter has experienced a torn callus but I think it’s completely avoidable if you take the proper precautions. Perform callus maintenance regularly, don’t use too much chalk, and avoid workouts with hundreds of pull-ups. But what’s a CrossFit athlete to do when the inevitable tear happens? Taping your hands is certainly a good option. The problem I see is that most people have no clue on how to tape their hands. The most common “technique” I see employed is simply taking a length of athletic tape and wrapping it around the palm several times. Without a doubt, this is the best way to waste athletic tape and do absolutely nothing to protect your hands. Anyone who has taped with this method can tell you, a few pull-ups is all it takes to turn this shoddy tape job into a rolled up bundle of tape, chalk, and skin.

Most tears occur at the base of either the ring finger or middle finger, so it’s pointless to tape your palm. The best way to protect your hands and to prevent tears is to cover these hot spots. A former co-worker of mine was a gymnastics instructor and a few years ago she showed me this great way to tape the hands:

  • Step 1. Take approximately 5 inches of standard athletic tape and fold it length wise. Wrap it around the base of your finger and overlap the excess. The ends should cover your tear/hot spot.
    CF Invictus Tape Step One
  • Step 2. Take another length of tape approximately 10 inches. Tape the wrapped section to one end of the tape and fold width wise so that the other end of the tape also covers the wrapped section.
    CF Invictus Tape Step Two
  • Step 3. You now have a grip for your hands. If you did it correctly, there should be enough excess below the wrist joint to secure it with tape. Simply wrap some tape around your wrist to hold it in place.
    CF Invictus Tape Final Step

Instead of having 1 or 2 layers of tape to cover your callus tear, you have 6 layers of tape over that spot if you use this technique correctly. You don’t have to wait until you tear to use this method either. If your callus is already showing signs of failure and there’s plenty of pull-ups in the WOD, you might want to consider taking some preventive measures.

Workout of the Day
Four sets of:
Weighted Pull-Ups x 4-5 reps
(pin your chest to the bar for one second before descending)
Rest 90 seconds
Handstand Push-Ups x Max Reps @ 2010
Rest 90 seconds;
and then,
Descending reps, 10 to 1 of Ring Dips, coupled with ascending reps, 1 to 10 of Pull-Ups, for time. So . . .
10 Ring Dips
1 Pull-Up
9 Ring Dips
2 Pull-Ups
8 Ring Dips
3 Pull-Ups
. . .
1 Ring Dip
10 Pull-Ups
(advanced athletes – perform chest-to-bar pull-ups)

Kevin is out of town for a last minute trip so our swimming workout at Chris G’s will have to be rescheduled.  My apologies for the inconvenience.   Friday’s 3:30pm class will also be canceled, but other than that, all classes will go on as normal.  Jason will be coaching, so you know it will be lots of fun!

Check the schedule if this doesn’t make sense.

By the way, this workout is awesome.

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Two conversations over the last 24 hours underlined the same point.  What you think is important.  Isn’t.   I asked my Dad how his swimming has gone at the very new, very nice gym that he had joined.  He had spent 3 minutes telling me about all the great amenities when he signed up.

During this conversation, he told me that he stopped swimming at this place because it wasn’t the same as when he was on the swim team.  He’s bored swimming, no one knows him, talks to him.  In short, there is no community.  On the team, talking with the guys in between laps and seeing the same group was what he enjoyed.

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