Pull-up update: Week 10 and 11

Quest imageSo it’s been more than a month since I’ve given an update on the pull-up – mostly because February was mostly a sh*t month for my pull-up progress.  It was just hard in all areas – I felt like my progress was backsliding; my motivation was low; I was distracted preparing for the Open; we moved gyms so I had trouble getting back into my routine etc..etc… To be honest, I actually did feel like giving up after week 10 – you’ll see why in the table below.  I just kept failing on all my sets.  It felt like it was 100 times harder to do the pull-ups.  I had this feeling that I was simply never, ever going to get a single pull-up.

But, there is no quitting in Crossfit.  I hadn’t done all this work, just to stop now.  But I was definitely in a slump and heading nowhere good…fast.  I needed a plan…and a change.  So I decided to do what I do when I’m struggling with my lifts…I took some weight of the bar.  In this case, I decided to cut down on the number of consecutive reps.  I changed it from 5,4,3,2,1 to 5×3.  I did this because I was pretty sure I could still do 3 consecutive reps without failing and I needed my mind to feel like I was succeeding rather than failing.

I also decided to row 5k 4x a week rather than do the metcons for a while.  My reasoning for this is a bit harder to explain except to say I just wanted to change it up a bit and I needed to refocus.   I wanted to do something new for a while so that I could see some progress.  Also, building up my back muscles and endurance weren’t going to hurt my pull-up quest in any way :).

And you know what? (well obviously you don’t, but you will once I tell you….). It worked! I struggled through a week of 5×3 and started to fail less and less. And then a miracle happened – I got my first kipping pull-up! Yup! A real live kipping pull-up by yours truly! And just like that the love for Crossfit was back.  I’d hit a milestone during a period of darkness – because I didn’t give up. Lesson learned.

Another amazing thing that has come from this is that I discovered that I really, really enjoy rowing.  I find it relaxing while being challenging at the same time.  It calms my brain and seems to wash away the stresses of the day.  In the two weeks that I’ve been rowing I’ve shaved 5:30 mins off of my 5k time.  I can now do 5K in 24:30 min at level 4 resistance. My goal is to get that down to 22 mins.

It feels good to be setting new goals.  I’m also back to the 5,4,3,2,1 format for the pull-up program which I will be interspacing with work on the kipping pull-up.  I feel like I’m getting back into the zone and I’ve started to look forward to going to Crossfit again,.

So what I’ve learned from this, is that when you feel like you are failing and you want to give up – give yourself some successes. Go do something you know you can do for a while. Learn to love again :).

Anyway, here is the table documenting the trainwreck that was Week 10 and 11. On to bigger and better.

Week 10 and 11 pull up program

One Response to “ Pull-up update: Week 10 and 11 ”

  1. jennifer says:

    Soooo proud of your kipping pull-up!!!1

    And I have no idea how you row so much. The thought of anything more than 250m makes me crazy. And ick, no. I’d rather do burpees. 😉

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