OK GO!

Posts Tagged ‘RingPullUps

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

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.

G

Basically…
5 x skin the cat
3 x 3 strict pull-ups, 5 sec hold and negative at the end of each set
5 x K2E

Food

  • Oats w/WPI, almonds, apple [5/3/6]
  • Coffee
  • Beef sausages w cauliflower + cheese puree [4/2/4]
  • Coffee
  • 1/2 square of 85% dark chocolate
  • 1 slice carrot cake (and a few crumbs) [0/4/1]
  • Tea
  • Roast lamb w veggies and olive oil [4/3/4]
  • Hot cocoa
  • Cottage cheese, pear, almonds [2/2/4]

AM

G

4 x 3 Ring pull-ups: strict, hold for a count of five at the top and bottom.

 

PM

W
M

“Randy” (scaled)
30 x Power snatch @ 20kg (Rx: 34kg)
5:34

Notes:
Went light and tried to keep an eye on form. Worked on some technique drills before and after to try to “de-program” out any bad pattern setting during the WOD. On one hand it wasn’t fast enough to be really intense, or slow enough to be perfect. On the other hand, form wasn’t abhorrent and it wasn’t without sweat. Still, it feels like the best bet is to pick a stimulus and go for it.

+

G

3 Ring body rows: hold for a count of five at the top and bottom
10-count support on rings
x 5 rounds

 
Then:
5 x 3 Ring push-ups (Bulgarian)

Food

  • Oats w/WPI, almonds, pear [4/4/8]
  • Coffee
  • Pancake w maple syrup ~[0/4/0]
  • Kangaroo steak, apple, carrot, zucchini, almonds [4/3/4]
  • Tea
  • Home-made rye flatbread pizza: ham, egg, cheese, tomato, herbs + nuts[3/3/3]
  • PWO: Strawberry, WPI and LSA shake [2/1/4]
  • Tea
  • Fee’s chocolate muffin ~[0/4/0]

W
G

Prescribed
AMRAP/20 min:
Row 250 meters
21 Sumo deadlift highpulls @ 43 kg
15 Pull-ups

Performed
AMRAP/20 min:
21 burpees
21 Sumo deadlift highpulls @ 35 kg
9 Ring Pull-ups

Rounds:

4

 

So…
That was really tough.

Ring pull-ups became jump and negatives in the second round. SDHP and burpees in sets of 7.

Not feeling super hot this afternoon. Felt a little bit like I was coming down with something before dinner but felt good afterwards so I pressed on. Not necessarily a good idea… We’ll see.

Food
Three four block meals, two two block snacks, mostly paleo save for the oats at a breakfast.

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°.

Road commute (both ways).

G

Monday 080526
“Jason”
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Exercise Sets/Reps/Dist Weight/Time
Squats 100 reps 0 kg
Ring Dips 5 reps 0 kg
Ring Pull-ups 5 reps 0 kg
 
Squats 75 reps 0 kg
Ring Dips 10 reps (assisted)
Ring Pull-ups 10 reps (assisted)
 
Squats 50 reps 0 kg
Ring Dips 15 reps (assisted)
Ring Pull-ups 15 reps (assisted)
 
Squats 25 reps 0 kg
Ring Dips 20 reps (assisted)
Ring Pull-ups 20 reps (jumping)
 
Time:

0:29:58

 

So…
That was humbling. My ring strength needs some serious work and for the first time in a long time I felt the burn during the squats. Overall though I’m feeling good and am happy I managed to squeeze the workout in.

Food

  • Oats w pear, protein, nuts [4/2xFat]
  • Coffee
  • Orange, two small green apples, 110g tasty cheese, two eggs, nuts [4/2xFat]
  • Orange, nuts, salmon [2/2xFat]
  • Spaghetti (corn pasta) bolognaise w extra meat sauce :X
  • Protein, nuts, apple, one piece of hedgehog
  • Green tea

G

Now that I can make the 10 pull-ups easily enough, it’s time to start doing the real Crossfit warm-up. No dips today because of what’s ahead.

Crossfit Warmup
Three times:

Exercise Sets/Reps/Dist Weight/Time
Overhead Squat 10 reps 0 kg
Sit-ups 10 reps 0 kg
Back-extension 10 reps 20 kg
Dips 10 reps 0 kg
Pull-ups 10 reps 0 kg
Sampson stretch 15 sec es

30 false grip ring dips
30 ring pull-ups

(Scaled: 30 muscle-ups for time)

Exercise Sets/Reps/Dist Weight/Time
Ring dips (assisted: 2 bands) 3 x 10 reps 0 kg
Ring pull-ups (assisted: 2 bands) 3 x 10 reps 0 kg

 

So…
Hard, but good. Knowing how jumping pull-ups led to negatives led to singles led to consecutive kips led to consecutive stricts led to more consecutive kips in pull-ups has made me a lot more patient and positive with subs, scales and assists in other movements. It’s all just a part of the journey now.

Food

  • Oats w/blueberries, protein & nuts [4]
  • Citrus + ginger tea
  • Coffee
  • Chicken, raw veggies, peach, nuts [4]
  • Nasi goreng w brown rice, 2 eggs + extra veggies [~4]
  • Cottage cheese, plum, nectarine, nuts [2]

W

Basically…
Power clean: 3-3-3-3-3 was the prescribed workout, but I got a little carried away with the extras.

Exercise Sets/Reps/Dist Weight/Time
Warmup
1H KB Swings 10 reps es 16 kg
Chin-ups (strict) 5 reps 0 kg
Pull-ups (kipping) 6-5-4-3 reps 0 kg
Extended Burgner warm-up w/dowel 0 kg
Snatch 5 reps 20 kg
Workout
Power Clean 3-3-3-3-3-3 reps 50,
55,
60 (missed #3),
55,
57.5,
57.5 kg
Extras
Deadlift 3×5 reps 57.5 kg
Ring pull-ups 5 reps 0 kg
Ring Support 3 reps 10 sec
Ring Dips (negatives) 5 reps 0 kg
Push-ups 2×15 + 7 reps 0 kg

 


TumblrPinsStravaFlickr
September 2020
M T W T F S S
 123456
78910111213
14151617181920
21222324252627
282930  

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: 24:05 (Feb 17)

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

Archives