Tuesday, December 11, 2012

Bar Muscle Up Club

So happy ya'll liked my little tongue-in-cheek CrossFit Gift Guide! Speaking of CrossFit, look what came in the mail today. Fancy, fancy. If only they made a pocket-sized version I could velcro to my forehead.


A reader asked "What pair of shorts do you recommend from Lululemon that would be good for running and CrossFit type workouts?"

I love every pair of my Run: Speed Shorts. I feel like they're the Wunder Under's of the Lululemon shorts. They're just a great all-around short for running, jumping, lifting, squatting, spinning, etc. Read the reviews and check out the size guide. But, I'd start there and branch my way out.

Another reader asked, "What movement is most challenging for you?"

I have to say, because of my ankle mobility issues, pistols. I have great balance, great flexibility, but very limited ankle joints, ligaments, capsules, etc. I've started propping my heel up on a plate as well as doing them in my lifting shoes, and it's helping. But, tons and tons of mobility exercises really are the secret, I hope, to one day unlock beautiful full range of motion pistols with my heel planted firmly on the ground. Too many years of dancing (being up on my toes) have totally f*cked me.


While I'm working on my pistol, there are other skills I am also working on that I suck a little less at, like bar muscle ups.


If only I looked THAT legit doing them. The first few attempts were a little more like this,


Geeze, Angie Pye still looks amazing.

After a few failed attempts trying to figure out that damn kip (they aren't kidding when they say the kip has to be huge and the drive really explosive) ... I got it! And unlike the time I got my first ring muscle up, I actually had folks there to witness! Much cooler. Bar muscle ups also don't hurt my elbow as brutally as regular muscle ups do, winning!

I also dead lifted what I thought was 201 pounds, 9 times yesterday. In fact, thanks to my awesome math skillz, it was 211. I plug that into the handy dandy 1RM calc, and what do I get? 270. That's a really big number, and I think a little unrealistic, but still, that gives me just the confidence I need to smash my next 1RM deadlift attempts.

Anyways, 211 is the most I've pulled since I seriously hurt my back (herniated a disc) this Spring. I was trying to pull 245, and whomp, there went the disc. So. Painful. 

Another reader asked, "Don't these big weights scare you a little?"

F*ck yes! I have no other words except those two. I think it was someone like Wendler that said the weight should terrify you. If it doesn't, you're not doing it right.

This is why a few people have success hitting new PR's when other people have loaded up the barbell for them and told them a different (and lighter) number, than what was on the bar. Lifting is a mental game.

And that's why I need these guys in my life, to make sure I don't take it all too seriously!




Love, love, love my job. :)

Have you ever injured yourself while running/working out?
During CrossFit?

What's your biggest mobility impingement? 

23 comments:

  1. Ugh, I'm on the injured list right now! It's not bc of Crossfit or running; instead, it's just a spine issue that I've had for years and is now flaring up. No bueno!

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    1. Keep calm and get your mobility on! I always thought that would be a great shirt ;) Hope it feels better soon!

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  2. I hurt my knee running a year ago due to tight IT bands...good thing was I had started CrossFit the month before and got to WOD a ton without it hurting my knee! I have also hurt myself doing yoga. YES. YOGA. I went to hot yoga several times a week from January to July, then couldn't afford it anymore. But I went with a CrossFit friend this fall and was all, "Oh, I know how to nail that twist" except my body was not that limber anymore and I hurt my back. Stupid ego.

    Working on calf mobility and IT band mobility...but basically I need more mobility everywhere. I commited to 15 minutes a day from December 1-24 and it's already helping!

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    1. Oh my goodness, that sounds like something I would do!

      And good work on the challenge, mobilizing is so, so crucial for me.

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  3. I'm thankful I've never been injured beyond some serious foot blisters. And the time I sat on my foot for like 8 hours straight while writing a grad paper -- couldn't walk right for a week!!! Dogs really do help :)

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  4. I also was previously a dancer... horrible ankles and calves! but currently, i am trying to get an injured shoulder back to where it previously was. i don't have the range or stability that i used to (in fact, my 1rm shoulder press is a whole whooping 62#... embarassing). however, i am finally able to do pull-ups again. it's all in the little victories!

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  5. my legs and hips are SUPER tight... I used to do yoga 3x's a week and got pretty flexible, then stopped. I don't stretch near as much as I should.
    I got some wear & tear under my left knee from running on a treadmill at 3 incline (yea....)

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  6. COngrats on your cert! Cute pups..cool job indeed...

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  7. Congrats on all the major PRs lately! What 1RM calculator do you use? I've been on the search for a really great crossfit app to track my wods.

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    1. I just use a 1RM calc that I Google, a few different versions pull up, I think they're all pretty equal, give or take a pound or two! I have a membership to Beyond the Whiteboard. They have a mobile app that's also great!

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  8. Congrats on the certification! I jacked up my knee over a year ago doing a 10K while training for a marathon. I was showing off a bit and took a turn a little too sharply and did something to my knee. It hurt so bad, but after a few weeks of taking it easy and wearing a brace, it felt better, but there were times I wondered if I ruined my marathon dream. I successfully completed the marathon in November 2011.

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  9. I bruised the ball of my foot earlier this month running so I've been taking it easy this week since I dearly want to wear my sky high heels to the Christmas party this Friday.

    Congrats on the bar muscle ups! I was watching Green Arrow last night and he threw a couple of those into the mix. I swear that whole show is nothing but a Crossfit commercial. Love it!!!

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    1. Ouch! That sounds really painful :(

      I saw that show on Huly a few days ago, he sure looks like a freaking stud muffin, not surprised he is getting his CrossFit on!

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  10. oh gosh it is totally mental. i stopped adding up my weights until AFTER i lift it. And I need some lululemon in my life. my wallet disagrees.

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  11. Oh Please teach me how to do a ring muscle up!! I keep losing the false grip and have a hard time getting my hips all the way up!! Are you hoping to make it to regionals...because you will :)

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    1. You know what, I'm not really banking on Regionals. I really am focusing my efforts on just adding strength to my frame over the 2013 year, to be a real contender later on. But, I will definitely play when the workouts are released in the Open. :) Work on your ring dips and chest to bar pullups!

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  12. Congrats on the certification, bar muscle-up, AND rockin' deadlifts!! Amazing progress, girl!

    Posts like this really want to sway me to bite the bullet and do crossfit.. I just finished the intro classes, but scared to commit!

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    1. Hey Jen,

      I'm excited you're dipping your toes in! Have you thought about following the Mainsite WODs and scaling it on your own? Or maybe just sign up for one month, see how you like it?

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  13. The day before thanksgiving we had a WOD that was to alternate between thrusters and pull ups. Towards the end, I hit the bar under my chin and chipped a tooth and then ripped my poor hands to shreds on the pull ups. Apparently that means I am doing the pull ups wrong, but hell I finished 60 pull ups and thursters Rx- Im proud.

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    1. Oh! Been there, done that, TWICE. My dentist HATES me for doing CrossFit. Hates me. ;) There is a way to grip the bar (but it requires a lot of grip strength) so that you don't get rips when you kip. Butterflying is another beast though, palm rips like a mofo.

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