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Posts Tagged ‘RingSupport

4:30 PM

Warmup with 16kg KB

Workout (via CFE via CFFB)

3 Power cleans @ 50 kg (Rx: 84 kg)
3 Rounds of Cindy (5 pull-ups, 10 push-ups, 15 squats)
AMRAP in 15 min

Rounds = 2.75

Extras

1:00 Supine ring plank
1:00 (total) Ring support
1:00 (total) Prone ring plank (FLR)

10 Blind deadlifts @ 50 kg, 2 sec pause at top
10 Steps 1H overhead lunge @ 16kg (5 steps es)
10 1H overhead squats @ 20kg (empty barbell, 5 es)

Notes

Doing the pull-ups on the rings made this tougher, but all in all it’s a good one. Push-ups are still the brake, but getting stronger. :) I made a point of not being particularly careful with pacing, staying just shy of failure.

The gymnastic extras were really just the product of curiosity, a really nice afternoon and a set of rings hanging from a leafy fig tree, but they’re (always) a reminder that these things are really worth doing too. There’s a lot to be said for “playing”.

Food

  • 3 scrambled eggs, macadamia nuts, butter-sauteed silverbeet, carrot
  • Apple, macadamia nuts
  • Grilled eggplant w ham, sardines & cheese
  • Tea
  • 1 TimTam
  • Apple
  • Roast lamb, veggies & olive oil
  • Small piece of Fee’s butterscotch pudding w cream
  • Cottage cheese w macadamia nuts
  • Tea
  • Hot cocoa
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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]

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

 


October 2019
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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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