Posts Tagged ‘Rings

Rotations & dynamic stretches

15 Push-ups
3 x 20 Air squats
3 x 10 Walking lunge

5 Swings @ 24 kg
5 Romanian deadlift @ 24 kg KB
x 3

Back squat:
5 @ 70 kg
3 @ 80 kg
1 @ 90 kg

3 x 3 Pistols e.s. (unweighted)
3 x 30 sec Tuck hold on the rings

10 steps: OH Walking lunge @ 25 kg plate

The final rep of each of the squat sets felt serious. Especially the 90, during which I felt myself come forward more than I would have liked. I’m doing these high bar, but should probably move to a low bar position to emphasise hamstring strength… We’ll see. Tuck sits got pretty hard towards the end. So hard that you know doing them is the right thing. OH walking lunge in the cool down was surprisingly hard!


  • 3 eggs in butter, a few grapes, handful of nuts/seeds, 3 strawberries
  • 7 Sausage rolls (home made) with home made tomato sauce
  • Coffee
  • Ice cream w/Fee & Claire at the park
  • Fillet mignon w veggies & olive oil
  • Tea
  • 2 Figs w/natural yoghurt & cottage cheese (PWO)


I woke up this morning with hips and legs claiming to have been assaulted the previous day. No wicked DOMS, no hobbling around like a grandpa, but that old feeling from volume-riding days. “You did something hard yesterday.” Good.

With squall and showers forecast for the afternoon, Fee, Claire and I threw some stuff together, hitched up “bike push” and cruised out to Williamstown. The trailer is fantastic – tows straight, weighs not-much and generally feels good. But in a breeze, with the weather shield open it also feels like towing a parachute, and with buzzed legs it’s almost a mild kind of cross between recovery and S.E. Good.

We had a play, a coffee, shared a gingerbread man, took a stroll past the boats and rolled home. Claire fell asleep on the way. What a sweet start to the day. Good.

Random rings

4 x 4 Ring pull-ups
1 x 5 Ring pull-ups
4 x  5 Ring K2E


8:30 PM


3 x 15 each of:

5 each of:
1H Swing @ 16 kg (each side)
KB snatch to windmill (es) @ 16 kg
Goblet squat @ 16 kg

Workout: Back squat 5×5

5 @ 60 kg (high bar)
5 @ 70 kg (high bar)
5 @ 75 kg (low bar)
5 @ 75 kg (high bar)
5 @ 77.5 kg (high bar)


Happy to feel like I’ve been working hard without feeling beat-up. I’m looking forward to the Kona. No expectations other than to have a bunch of fun and ride a lot of singletrack followed by a lot of beach-side recovery. My rough plan is to spend some time running with the MEBB program until I’ve addressed my strength issues such that the heavier CF WODs aren’t confined to the realms of imaginary possibility. CFE has been – is – great fun. Easy to fit in. Hard. Good. But I doubt those squat numbers are really going anywhere and it’s not like I’ve got a lot of racing planned. I’ll probably come back from the race with a fresh jonesing for dirt and renege on all off this. Who knows? Either way it’ll be a bunch of fun and progress – of one sort or another – will be made.

One possible insight as to why the back squats are lower than usual (and yeah, maybe I should interrogate other movements before drawing any conclusions). Here’s a review of recent training from October 16:

  • ——– Rest ——–
  • CFE: Intervals
  • CF – W: Deadlift
  • CF – WMG: Press, Push-up, Swing
  • ——– Rest ——–
  • CFE: Back squats, intervals
    CF – WM: Man-makers, double-unders, 500m row PR
  • CF – WG: Random stuff with Pete
  • CF – W: Front squats
  • CFE: Tempo, 30 min
  • CFE: Intervals via “Death by 10m”
  • CF – W: Deadlift & WG: Power clean, push-up
  • CFE: Intervals
    CF – G: Pullups/pushups & W: Jerks
  • ——– Rest ——–
  • CF – W: Back squats
  • CF – W: Luck 7s
  • CFE: Tempo
  • CFE: Long intervals
    CF – WM: Nasty Nancy
  • CF – W: Back squat


  • 3 eggs w bacon, almonds, 1 small orange, 1 small apple
  • 1 arm, 1 leg, 1 head: gingerbread man
  • Coffee
  • Ham, big tuna salad, handful of almonds
  • Chai tea
  • Handful of almonds
  • Big pork chop w veggies and olive oil, almonds
  • Fruit & nut cake (seriously, there’s not much in this other than nuts … and a bit of fruit)
  • Hot cocoa

There is no doubt in my mind that going strict with low carb paleo has made the above work-load possible.

Best. Way. Of. Eating. Evar.



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.


  • 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


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

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


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


  • 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]


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

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



  • 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

September 2020

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

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


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