Pull-Ups | WOD 7.10.19

PULL-UPS

Choose the option below that you need the most. As a guide, we recommend focusing on the strict work for at least a few weeks if you can’t yet consistently perform sets of 5-10 strict, unassisted reps.

Strength Work:
8-10 sets of 2-6 Chest-to-Bar Pull-Ups (assisted as needed) or VERY challenging Ring Rows

Skill Work:
Perform 1-2 sets of 5-10 Strict Pull-Ups first to ensure your shoulders are properly warmed up,then practice Kipping or Butterfly Pull-Ups for 15 minutes. Come off the bar if/when your movement pattern falls apart. Perfect practice makes perfect! Be mindful of your hands and stay far away from tearing. If you’re feeling good, then after spending some time warming up and greasing a groove, go for a max unbroken set. #leaderboard

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Exposure 6 of 6

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30 Minutes for Quality:
3:00 Row/Bike/Jog
10e Side Plank Rotations
10e Hand-to-Hand Kettlebell Swings
10 Barbell Upright Rows

The Kettlebell Swings should be at a light-to-medium weight. Rotate through the movements at a low intensity/aerobic pace. If you wear a heart rate monitoring device, then aim to say below about 150 bpm. Otherwise, you should be able to breathe through your nose the entire time and/or hold a conversational pace. 

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Photo by Epic Life Images

Behind the Desk: Liz Marano

Over the rest of the summer you can look forward to new installments of our Behind the Desk series, about our beloved and much appreciated front desk staff! These CrossFitters take care of the important duties of checking in our members, handling walk-ins, tidying up after classes, and so many other things that it would take forever to list them. They are the glue that holds this gym together. Up first is the one, the only…

Name (and any nicknames):

Regal full name is Elizabeth Catherine Marano, but mostly just go by Liz, or Riz/Rizzay/Slizz in one particular friend group.

Where were you born and where did you grow up?

I grew up in Watertown, Connecticut, which is a small town known for basically nothing I can think of. It neighbors a lot of beautiful old Colonial towns and a not-so-beautiful city called Waterbury, home to the creepiest abandoned theme park on earth, Holyland USA.

How long have you been CrossFitting, and how did you arrive at CFSBK?

I think I took Foundations in 2017, so about two years? I started playing roller derby recreationally in 2016, and I think I really started getting serious about cross-training after I fell on my butt so hard that I almost broke my tailbone and couldn’t sleep on my back or get up from the floor for a few months. This was the first sport I’d played since I was a teenager, and my only other exercise involved a ton of walking and half-heartedly going to New York Sports Club every so often. Weak equals wobbly, and I wanted to get stronger so I was somewhat less likely to get horrifically injured in the future. (Spoiler: It helped!!)

A lot of other derby people were really into CrossFit (and the extra guidance and gentle peer pressure seemed like something I’d need), so I started looking into gyms in my general area. This one had the best Yelp reviews, so there ya go. Thanks Yelp!

Program your nightmare workout:

Death by Burpee Box Jumps.

Do you have any unusual rituals or superstitions?

I don’t know if this counts as a weird CrossFit habit, but I go through an identical mental pattern every time I have to do longer workouts, which are not my favorite. I start by finishing one round, thinking “Oh my god, why are there 18 minutes left I hate my life”, then finish another and “You are clearly dying, do one more and then you can quit”, then finish that next one and go “Actually this is fine”, finish the whole thing and leave feeling great. The illusion of crapping out early really gets me through the dark place.

My weirdest life habit is probably that I’ve gone to sleep to Law and Order SVU every night for years, even though it makes me have a lot of crime-related anxiety dreams.

What’s your hidden talent?

I’m a quasi-loner who hates asking for help, so I’m really good at teaching myself how to do almost anything and creatively fixing stuff like I’m a low-rent MacGyver. I turn my bike light on with a rubber band and a pen cap.

What are three (non essential like food and water) things you can’t live without?

Headphones (because walking is better with a soundtrack), a black bedroom (because sleep is better when your room is a cave), and glasses (because life is better when you don’t trip into traffic and die).

Any front-desk public service announcements ?

Do you remember how sad all of the appliances were when they got left behind in the Brave Little Toaster? That’s how your water bottles feel when you don’t take them home.

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