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Posts Tagged ‘RingDips

20 High-knee step-up to reverse lunge
50 Swings @ 16kg KB e.s.
2 x 10 Piston Press @ 12.5kg DBs
25 KB C&J @ 16kg e.s.
5 x 5 Ring Dips (supported)
50 Squats

Warm-up
Air squats, push-ups, empty barbell: press, OHS, seated press.

Workout
5 Press @ 35 kg
3 Press @ 40 kg
1 Press @ 45 kg

5 Ring pull-ups
4 Ring dips
x 3

Notes
Not as heavy as it probably should have been, but given that I’ll be focussing on strength for a little while to come it doesn’t seem like a bad idea to ramp up slow. Nice not to really struggle on the dips.

We worked until 12:30 this (err… tomorrow) morning, but the killer project is almost over – 1.0 release goes out tomorrow.

Food

  • 3.5 eggs in butter, 1 carrot
  • Coffee
  • WPI shake (thanks John!)
  • Big chicken salad w olive oil & avocado
  • 2 pieces of Toblerone chocolate
  • Small bowl of muesli w milk
  • Yim Yam Thai – Tom Kha Gai + beef & basil salad
  • A little left over chicken

Workout

21-15-9

Cleans @ 60kg
Ring dips

Abandoned at Round 2, Rep. 13 (~28 minutes).

I had a miss in the catch at rep 12 of round two, catching too far back. I didn’t make the lift until two attempts later. Rep 13 was messy, with a forward catch in the hands, not the rack position, and I decided to be smart and call it quits. Rather than just finish up, I stopped the clock and finished out the WOD with just the bar, trying to set a pattern of good form.

Ring dips were assisted from Round 2, rep 4.

I’m not sure how I did it last time … my notes are that my form on the cleans was “awful”, with lots of catches high and forward so I’m going to check the box marked ‘dumber’, rather than the one marked ‘tougher’, although sometimes it’s a fine line. More and better dips this time though. Back in May 2008 I did them assisted from the 8th rep.

Food

  • Three eggs, pear, olive oil
  • Coffee
  • Big veggie salad w tuna, dressed with olive oil
  • Peppermint tea, nut/seed/honey square
  • Sardines, almonds
  • Tea
  • Roast chicken w veggies & olive oil
  • Hot cocoa
  • Two grapes, ham, a few almonds and a mouthful of coconut milk (yum!)
  • Hot cocoa

W

Overhead Squat: 3×5 + 3×3
5 @ 30 kg
5 @ 35 kg
5 @ 40 kg
3 @ 45 kg
3 @ 50 kg
3 @ 52.5 kg (73%BW)

Notes
Heavy at the end, but not the fight it is under heavy breathing. Wrists are still the weak link.

G

3×3 Ring dips, 3×4 Ring pull-ups

Notes
Dips slow and strong. :)
10 sec half-L support at the end of the last set.
The fourth pull-up in each set was earned, but that’s the point right?

Food

  • Oats w/WPI, apple, almonds [4/3/6]
  • Coffee
  • Pumpkin soup, tuna, almonds [4/3/6]
  • Coffee
  • Almonds [0/0/2]
  • Pork chop w ginger, veggies and olive oil [4/3/4]
  • Cottage cheese, almonds, pear [2/2/3]
  • Hot cocoa

G

2 x 3 + 1 x 4 Strict ring pull-ups
+ 20 sec full support at the end of each set

3 x 3 Ring dips
+ 10 sec full support at the end of each set

So…
Pull-ups continue to get better and smoother.
Dips harder than I remember, but I’m keeping them slow and strict.

W
M
G

Pete’s came up with this one:
5 ring dips
10 KB Clean & Jerk e.s. @ 24 kg
100 Double-unders
AMRAP in 20 min

Rounds:

3.5

 

So…
That was freakin’ hard. Ring dips are a weakness. C&J requires focus and aggression for me at that weight, and is further fatiguing on the shoulders. The double-unders wouldn’t be an issue if it were for the aforementioned shoulder smoking and a rope that winds up like a spring loaded HotWheels. Gotta get me one of these.

Practice
The WOD was 30 muscle-ups for time. I don’t have a muscle-up yet, so rather than do the 120 dips + 120 pull-ups sub, I spent some time working on jumping to/through the transition, working on my false grip, ring pull-ups, ring dips and skin the cats. Toss in a few back lever progressions and that rounds out the evening.

Having rings under the canopy of a big fig tree is pretty nice.

Oh, and I’m on Jeff’s blog. Fun in 43°.


March 2017
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On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:00

Weightlifting PBs

1RMs
Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623

 

3-20RMs
3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
 
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
 
20RM Back squat: 65kg

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