Tag: Bottom Ring Dip Hold

Almost 10, but Sub 40

Coached this morning and then got in my workout after class. Starting the new cycle of gymnastics work.

Skill WOD “Be the Master of your Volume” Week 1 Day 1

Warm-up – 3 Rounds for quality

  • 10 Pass-thrus
  • 10 Bridge Rocks
  • 10 GHD Heel Drives
  • 3 Inchworm Push-ups
  • 10′ Crab Walk (forward & back)

Mobility – 5 Sets

  • 10s Bottom of Ring Dip Hold
  • 1 Skin the Cat (2s pause in hang)

Test Your Max

  • 1 Set of MAX MU
  • 4 Sets @ 60% with 2:00 Rest

Got 9 and barely missed the 10th. Rounded to 5 for the drop sets. Made each set but the last two were close to missing; caught in a super low dip.

Strength Accessory – 5 Sets

  • 5 Strict Ring Dips
  • 5 Ice Cream Makers (banded)

Used the black band. Those were interesting. In the 4th set of ring dips something really weird started to happen in my left shoulder and bicep and then I couldn’t lift my arm until I moved it all around. Nothing like that has ever happened before.

Conditioning

3 Rounds

  • 250m Row
  • 2:00 Rest

Been wanting that sub-40 and got it. Went 39.7, 41.1, and 42.2. Boy do I start to hit a wall in the 2nd half of the rows after that first attempt. Legs start to burn hard, hamstrings feel like they are cramping up, and just can’t push like I want to. I decided on 3 sets before starting, but almost called it quits after setting the PR. Glad I gutted it out.

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Headed back to the gym at 4pm. Warmed up with 3 sets of 8 Reverse Hypers using 210#.

Strength – Back Squat

  • 10×45#
  • 6×135
  • 3×225
  • 3×255
  • 3×285
  • 3×315
  • 3×335
  • 3×350 (PR)

Wore my belt for the last 3 sets. My goal heading in was to get 350 and it was solid. A few weeks ago doing a double with 353 got loose, so really happy. Most 1 rep max calculator formulas put me at over 370 now. Getting there!

Midline

  • 100 Sit-ups

Been awhile. Was on a solid pace but the last 30 reps got rough. Managed a 1 second PR with 2:58.

Wanted to get in a solid day of work with a storm coming through. I do not plan on leaving the house tomorrow except to take out the trash. Will probably do some active recovery.

15.4 + Super Sunday

Feeling good after not beating up my body since tweaking my back on Wednesday. We had some people coming in from another local gym to do 15.4, so got in at 11 to get it done before Super Sunday started.

Warm-up

  • 1,000m Row
  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • Roll back
  • PVC Pass-thrus
  • Cleans
    • 5×45#
    • 5×95#
    • 3×135#
    • 3×185#

2015 CrossFit Games Open Workout 15.4

8:00 AMRAP

  • 3 HSPU
  • 3 Cleans (185#)
  • 6 HSPU
  • 3 Cleans (185#)
  • 9 HSPU
  • 3 Cleans (185#)
  • 12 HSPU
  • 6 Cleans (185#)
  • 15 HSPU
  • 6 Cleans (185#)
  • 18 HSPU
  • 6 Cleans (185#)
  • 21 HSPU
  • 9 Cleans (185#)
  • Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

My goal was to get through the 15 HSPU and 6 cleans. Didn’t want to do more than 3 handstand push-ups in a row and all singles in the cleans. I was feeling good on the set of 6 so went 4-2 which was dumb because it doesn’t save any time. Reminded myself after that to stick to 3s, but that even got pretty hard in the round of 12. My tiebreak time after the 9-3 round was 2:20, way ahead of schedule. My HSPU started to die in that set of 12. Got a few no reps over that next part of the workout and was down to doubles and singles. Just couldn’t press out anymore. Cleans were no problem. I didn’t have much time at the end, but just enough to bust through the 6 cleans to hit my goal with 1 second to spare. 66 reps and I’ll take it. Not hard at all on the lungs until the end when I had to bust through the cleans. All about managing the muscle fatigue in this workout for me.

Was a little crazy in the gym this morning so got a later than normal start for the regular workout.

20:00 AMRAP

  • 20 Box Jumps (24″)
  • 20 Burpees
  • 20 Sit-ups
  • 20 Walking Lunges
  • 20 Push-ups

With a lot of people, we set up stations and shared equipment, so some time was spent walking from one area to the next. Tried to keep a pretty casual pace and just keep moving. Did my first round in about 4:40, then it got a little slower the next two rounds. Picked up the pace in the fourth round and managed to get it done with a few seconds left, but was too far away from the boxes. My push-ups even felt good after all the HSPU. I did all sets of 10 until the last round when I did 14-6.

6 Sets

  • 30s Bottom Ring Dip Holds
  • 100′ Farmer’s Carry (62# + 70# KBs)

Didn’t really know how the holds would go since it was the first time trying them. My lift arm started to go numb actually from the ring hold in the last 2 sets. I was able to strict press out of the dip on the first 5, but just didn’t have enough left on the last one.

5x

  • 250m Row
  • ~2:00 Rest

My times were 45.1, 45.4, 46.2, 45.1, and 44.4.

A lot of work overall, but nothing that really destroys you.