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Posts Tagged ‘RingPushUps

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

3×5 Press
5 @ 40kg
5 @ 42.5kg
5 @ 45kg

1×15-20 Press
16 @ 30kg

 

W
M
G

“Big Five 55” variant
Deadlift @ 60kg
Burpee
Goblet Squat @ 24kg KB
Ring Push-up
Box jump @ 24″ box
10-9-8-7-6-5-4-3-2-1 reps of each

 
I scaled the ring push-ups as 5 ring push-ups + the remainder of the set in normal push-ups each round (i.e. Round 10 was 5 ring push-up, 5 normal push-ups; rounds 5-1 were all ring push-ups).

Time:

19:57.6 (good fit for ‘metcon < 20 min')

 

Regarding the pressing:
Those plates are small. No ego here. :)

Something interesting happened in the set of 16. The weight didn’t really feel all that heavy (maybe cos it wasn’t), but it did get harder and harder to put overhead. Really hard to put fully overhead. I’d get it up there, elbows locked out and then that final outward rotation and shrug was a bitch. There were clicking sounds too. Shoulder flexibility issues? Hmmm…

Once the shoulder was activated I could stand there all day. Prior to it was a lot of effort to keep the bar up. Grip and elbow position are suspects and will be subject to experimentation.

Food [P/C/F]

  • Rolled oats w/WPI, nectarine, macadamias [5/5/8]
  • Tea
  • Sardines, macadamias, fig [2/1/4]
  • Cafe Urbano big breakfast – pork sausages, bacon, two eggs, tomato, mushrooms in butter [4/1/4]
  • Coffee
  • Tuna, macadamias, peanut butter fig [2/1/4]
  • Kangaroo w fig and sweet potato (PWO) [4/4/0]
  • Kangaroo w fig and sweet potato (seconds) + macadamias & peanut butter [4/4/8]

G

Basically…
It’s Lynn (5 rounds: max reps of BW bench press and pull-ups), but with FE ring push-ups subbing for the bench.

Round FE Ring Push-ups Pull-ups
1 13 4
2 8 4
3 8 5
4 6 4
5 5 3

 

So…
I did this down at the park using the monkey bars while we build our new pull-up bar. The pull-up grip is fatter and wider than I’m used to, but easier on the hands.

Food

  • Muesli w/protein + grapes
  • Coffee, 2 pieces of fruit toast
  • Smoked chicken, avocado and rocket salad
  • Coffee
  • Peach, nuts
  • Steamed tofu w/stir fried veggies
  • Grapes, nuts and cottage cheese

W
G

Basically…
It was supposed to go down like this.

Exercise Sets/Reps/Dist Weight/Time
Back roll to stand 2 x 20 reps 4 kg
KB Clean + Jerk 4 min es 16 kg
KB Snatch 1 min es for 4:00 16 kg
Ring Pull-ups 3 x 5 reps 0 kg
Ring Push-ups
pu + reach fwd
pu + reach fwd and out (archer)
2 x 5 reps es
5 reps es
0 kg
KB SDHP 40 reps 16 kg
Time:

0:00:00

 

So…
The KB efforts for time were good. They seem really easy at first but the accumulation gets you in the end.

Food

  • Muesli w/fruit, nuts, cottage cheese
  • Jasmine tea
  • Sashimi
  • Fee’s left over chicken + rice
  • Cantaloupe, nuts, cottage cheese
  • Chicken and veggie omelette w/salad and avocado
  • Nuts
  • Tea

W
G

Basically…
2 min at each station, alternating sets with your partner (one works while the other rests). If you’re more than half way through your set when the timer goes, you get to rest while your partner starts on the first set of the next station. If you’re less than half way through, you move straight to the next station.

Three rounds of 2 min each station:

Exercise Sets/Reps/Dist Weight/Time
Wall Ball 10 reps 6 kg
Aquabag Hang Squat Clean 10 reps 20 kg?
Ab-wheel Rollout
(weak, from the knees)
10 reps 0 kg
KB Snatch 5 reps es 16 kg
Med Ball Thrusters 5 reps 11.6 kg
Ring Push-ups 5 reps 0 kg
Chin-ups 5 reps 0 kg
Time:

0:42:00 (2 min x 7 stations x 3 rounds)

 

Food

  • Muesli w/yoghurt and strawberries
  • Tea
  • Orange Juice
  • Kiwi fruit
  • 1/2 a Salmon risotto, 1/2 a Pumpkin and fetta pizza
  • Coffee
  • Soba noodle and pork soup
  • Organic hot cocoa w/honey
  • Green tea

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September 2020
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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: 24:05 (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

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