Tag: Ring Dip

Thursday Before Regionals Road Trip

Legs are still feeling those back squats from Tuesday. In at 10am with Brad and Kevin for a quick workout. May hit up a box in Columbus later today.

Warm-up

  • 500m Row
  • PVC pass-thrus
  • Stretching

Strength

12:00 EMOM

  • Odds: 8 Ring Dips
  • Evens: 8 Ring Rows

Bench Press (Close Grip)

  • 10 @ 45#
  • 5 @ 135#
  • 5×5 @ 185#

This felt so much better for me than my benching has been lately. Kind of surprising considering the ring dips and rows we had just done before it.

WOD

  • 50 American KBS (53#)
  • 30 Burpees
  • 50 Goblet Squats (53#)

Nice little burner. Finished in 5:56, going unbroken in the KBS and burpees, then breaking up the goblet squats quite a bit due to quads burning up.

Now off to Columbus for the weekend to watch the beasts of the Central East.

A Do Work Saturday

We partied at the box last night for Casey, who is going away to be a Navy diver in just over a week. Went in to the 10am this morning.

Warm-up

“Annie”
50-40-30-20-10

  • Sit-ups
  • DU

First time in a year I didn’t bring my bag to the gym, so didn’t have my good rope and had to use one that was hanging on the wall, with about a foot of extra cable hanging off the one end. There was a screw-up with the clock anyway, so wouldn’t have been able to set a PR. These movements are actually in the wrong order as well.

Strength

12:00 EMOM

  • Odds: 8 Ring Rows
  • Evens: 8 Ring Dips

I’ve always been pretty terrible at ring rows, but I was able to get 8 for all 6 sets. Did all of my ring dips strict too.

WOD

4 Rounds

  • 20 Sandbag Clean and Toss over Shoulder
  • 10/10 Sledgehammers
  • 150m OH Run (45# bumper)

Finished in 13:44. Had to stop about 2/3 of the way through each run because my shoulders were on fire. Other than that, didn’t stop on anything.

Finisher

Tire flips

Back at 3pm for some lifting.

Cleans

Clean + Hang Clean + High Hang Clean, with about 2:00 rest between sets. I used 115#, 125#, 135#, 145#, 155#, 165#, 175#, and 185#. Last set was a new high for this complex. (I’ve actually done this up to 195#, but that started at 135#. Only have done 175# with power cleans) Still not using wrist wraps or lifting shoes, and it’s actually feeling pretty good.

5:00 EMOM

  • 2 Cleans (205#)

Rest 5 minutes.

5:00 EMOM

  • 1 Clean (225#)

Rest 3 minutes

3:00 EMOM

  • 1 Clean (235#)

Up until a week ago, my max clean was 230#, so it felt really good to get those rep at 235# after already having done so much cleaning.

Without thinking about how many front squats I had already done, I was going to do a 5×3 of back squats with 275#, but I got 2 reps in and had nothing in my legs, so I called it quits before I hurt myself.

Shoulder Press

  • 5 @ 135#
  • 5 @ 135#
  • 5 @ 135#
  • 5/5 @ 45# DB
  • 5/5 @ 45# DB

The issue I’m having with a weak right arm on bench press is following me along to overhead. I switched up to DBs after the 3rd set to try to make sure each arm got work. It was a struggle to get 5 reps on the right side with the 45, but not much of an issue on the left. Weird.

Still Recovering from “Murph”

My legs barely even work they’re so sore. Went it at 10:30 and then got a massage at 1.

Warm-up

  • Lots of stretching
  • 2m Air Dyne

Gymnastics

10:00 EMOM

  • 5 Deficit HSPU (25# bumpers)

I got through them all! Was originally thinking to go every 2 minutes, but said what the hell and ended up surprising myself.

XWOD

7:00 EMOM

  • 3 Broad Jumps (for distance)

Strength

12:00 E2MOM

  • 1 Shoulder Press (145#)

Was supposed to be 95% of 1RM but after the HSPU there was no way that was happening. I barely got through them all with 145#, which is less than 90%.

Kroc Rows

  • 10/10 62# KB
  • 10/10 62# KB
  • 10/10 62# KB
  • 10/10 71# KB
  • 7/7 80# KB

WOD

3 Rounds

  • 30 DU
  • 10 V-ups
  • 10 Ring Dips

Finisher

Easy 10:00 Row, keeping around a 20s/m pace.

Easier Day

In at 10am. Feeling a bit fatigued from the strength work and WODs yesterday, but Kevin and I planned for an easier day today anyway.

Warm-up

  • 5:00 Air Dyne (easy pace)
  • PVC Pass-thrus

Strength

5 Rounds

  • MAX Pull-ups (strict)
  • 90s Rest
  • MAX Ring Dips (strict)
  • 90s Rest

Originally we were going do to this as a 10:00 EMOM, alternating between the two, but after the 2nd round of pull-ups it was clear that wouldn’t work. So we started taking more rest after the 2nd round. I managed 12-5-7-7-6 on the pull-ups and 14-10-11-10-10 on the dips. Much harder than expected and I was breathing like I just finished a metcon.

OLY

15:00 EMOM

  • Power Snatch
  • Snatch

I used 95# for the first 3 sets, then 115# for 7, 125# three times, and finished with 135# for the last two rounds. Got it all on video except for the first set of 95#. Was feeling pretty good about a few things, but still have a lot to work on. Need to start doing a lot more Olympic lifting like this.

Here’s the rounds of 135# in slow motion.

WOD

2k Row

My goal was to keep a 1:50/500m pace, which I was able to do for 600-700m and then it was a struggle just to keep it at 1:53 or so. Pushed it for the last 200m or so to finish in 7:23.8, beating my old mark of 7:38 back in December.

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3 Weeks of the Squat Program

Went to open gym at 5:15 tonight.

Warm-up

  • 500m Row
  • 10/10 Leg Swings (F-B, S-S)
  • 10/10 Flamingos
  • 10/10 Scorpions

Strength

Finishing out week 3 of the squat program with front squats. Did a few sets to warm-up and then did the prescribed 5 working sets.

  • 5 @ 45#
  • 5 @ 95#
  • 3 @ 135#
  • 5 @ 160#
  • 5 @ 175#
  • 5 @ 185#
  • 5 @ 200#
  • 5 @ 215#

Felt pretty good, but got tougher at the end. I’m liking this squat program, but it’s about to get real interesting next week, moving up to 6 sets and starting to hit some serious loads.

OLY with XWOD

  • 3-2-2-1-1 Cleans (135-165-185-205-225)
  • 2-1-2-1-2 Kneeling Jump

Cleans felt ok, but didn’t want to push it after all of the frost squatting, when that last one at 225 wasn’t the easiest rep. I only jumped up to my feet on the kneeling jumps, but probably should have gone for broad jump distance or something.

WOD

21-15-9

  • OHS (95#)
  • Ring Dips

A few of us were originally going to do “Elizabeth” but calves are sore from all of the box jumps yesterday and then did those heavy cleans, so we switched it up to OHS instead, which we all need more of. My kipping ring dips need some practice. I finished in 6:56.

That was 4 solid days of training in a row. Will be working on projects at the house all weekend so probably won’t do any workouts. Should be well rested to hit it again on Monday.

Rested Wednesday

Needed that day off yesterday. Worked out at 10:30 today. Kevin and I split off and did our own thing.

Warm-up

“Russian Twist Annie”
50-40-30-20-10

  • DU
  • Russian Twists (35# KB)

My DU were not the greatest, but finished in 5:03. Did another set of 40 unbroken DU a couple of minutes after finishing.

Strength

10:00 E2M

  • 5 HSPU
  • 5 Ring Dips
  • 5 Pull-ups

All movements are done strict, moving as fast as possible between them. On the last set, MAX out each movement. Finished each of the first 4 rounds in about 40-45 seconds, so had over a minute to rest. This combination was much tougher than expected. I got 5-6-5 in my last set and it was a struggle!

Warmed up a little more with some lighter clean and jerks.

WOD

5 Rounds (205#)

  • 5 Deadlifts
  • 3 Power Cleans
  • 1 Jerk
  • 10 Pull-ups

Rough. The 3rd power clean every round was pretty ugly and the jerk was by far the hardest part of the whole thing. Starting off with those 5 deadlifts wiped me out more than expected. Was shooting for this to take about 10 minutes and I fell just under, with a time of 9:57.

Finisher

We loaded up the 90# prowler sled with four 45# plates. Did 4 rounds of 25m high down and low back, then finished with a 40m low down and high back. Rested 1-2 minutes between each round.

MOFO Training

Matt got a couple of Concept2 rowers and a couple of Air Dynes, plus I traded him my Concept2 for future services, so he asked me to come up with a WOD to do during Open Gym tonight. I love programming so was happy to! I went in to the 7pm class and was looking forward to a bunch of cleans, but due to the new machines, he switched up the workout. Stayed after for open gym at 8pm and did a workout with some of the beasts.

Warm-up

Teams of 3, 3 rounds

  • 200m Row
  • Sit-ups
  • Air Squats

After the 200m row, we rotated stations.

Strength

10:00 EMOTM

  • 5 Front Squats (195#)
  • 10-12 calories on Air Dyne

First time using an Air Dyne and the combination with front squats was brutal. My quads were smoked.

WOD

21-15-9 with a partner

  • Air Dyne calories
  • Over the Bar Burpees

Kevin and I finished in 6:42. We tried to switch off with another team to get a rower but nobody was having it. Again the Air Dyne smoked me.

Open Gym WOD

15:00 Partner AMRAP

  • Partner 1: 250m Row
  • Partner 2: AMRAP of
    • 4 HSPU
    • 6 Ring Dips
    • 12 Lunges (stepping or plyo)

Matt requested HSPU and I was happy to oblige. They are no longer a weakness for me, but I can still use the work. I’ve done them paired up with ring dips a dew times while out in Phoenix so figured it would work well here. As I was thinking about this and making last minute changes, I came up with adding in the lunges otherwise everyone would have been too smoked by the upper body movements to do much at the end of the 15 minutes.

I teamed up with Michelle and we finished 13 rounds plus 16 more reps. I did all of my HSPU unbroken and quite a few rounds of the ring dips too. I need to work on my ring dip kip though. Some of the lunges I did stepping back and forth and other times I pushed through and did them plyo-style.

We had 7 people do this and it was a lot of fun.

Finisher

2x MB Pass Partner Circuit

  • 10 Straight
  • 10 OH
  • 10 Right
  • 10 Left
  • 10 Up

Brought this little ab killer back from CrossFit Full Strength and everyone seemed to love/hate it.

A Fresh Look On Monday

Don’t compare yourself with anyone in this world…if you do so, you are insulting yourself.

Bill Gates

As time has gone by, I’m feeling better about my performance in 13.1. I looked back at my placing after 12.1 and 12.2, compared to 13.1. I’m ranked higher in the world and there are twice as many registrations. I’d say that’s a win. I’ll know more about exact placement and percentile Tuesday night after score validation closes.

My disappointment in not getting a score of at least 150 is nearly gone. I know there will be workouts that play more into my strengths and I can make up ground. I gave 13.1 my best shot and honestly don’t know where I could have gone any faster to pick up the 45 seconds I would have needed to get the final 8 burpees.

It’s a new week and back to training until the next workout is announced. My body feels good, just a little sore in the upper back. I went in for 9am and there sit Gayle and Adam, just having got done with Saturday’s WOD. They’re starting some 2-a-days, so I did that same workout on my own.

Warm-up

  • 750m Row at 20s/m

I kept right around a 2:15/500m pace.

WOD #1

2 Rounds

  • 400m Run
  • 25 HSPU
  • 400m Run
  • 30 Pistols (alternating)

I finished in 17:10. HSPU were broken down into 10-5-4-3-3 and 5-5-5-4-3-3 I think. I’ve improved my strength for them so much in the last 2 months. My second round of pistols was a lot faster than my first round and felt good. Out of there in well under an hour and home to rest for later.

This wasn’t really too bad because I had quite a bit of rest during HSPU while breaking them up. Solid strength work though with cardio in the mix.

I jumped on the scale after the WOD and was 189 with shoes and clothes on. I ate really bad yesterday as my cheat day after the workout. Usually those kind of days put me up 2-3 pounds on the scale, so I’d say I hit my first goal of leaning out and getting down to around 185 for the Open.

Back at 4:15 for round 2!

Warm-up

  • 600m Run
  • 3 Rounds:
    • 5 Pull-ups
    • 10 Push-ups
    • 15 Air Squats

I did strict pull-ups to work on strength and chest-to-deck push-ups.

WOD #2

5 Rounds (Similar to the “Chief” WOD)

  • 3:00 AMRAP
    • 3 Ring Dips
    • 6 Plyo Lunges
    • 9 American KBS (53#)
  • 1m Rest

* Start each 3:00 round where you left off.

Instead of only doing straight up ring dips, I put the rings up at about eye level, got down with my legs bent under me and on my toes, looking up at the rings. Took a false grip and worked on the MU transition by doing a jumping/strict MU type move from there. Once I got up above the rings I did my 3 dips each time. Now that I’m thinking about it I should have put the rings higher and just done jumping MU or even tried doing a kipping MU each time.

This was a solid WOD and those KBS really started to hurt in the last two 3 minute rounds. I finished with a score of 18+3. To make this a little better, I think I would swap the rep counts for the lunges and the KBS.

Those were two solid WODs today, but not the kind that knock you out for 2 days.

Destroyed Upper Body

Went in with a few people at 3:15 to work on our Olympic lifting and then stayed after for the regular class.

Loaded one bar up with 185# for snatch pulls and then used another bar for snatches. Started off doing one snatch pull, one power snatch, and one hang full snatch. I started at 95# and worked my way up to 125# on the snatch work. Then I switched to single full snatches with 135# after the snatch pull for a handful of sets. Probably worked for a solid 40 minutes, taking a few minutes of rest in between each complex. The snatches didn’t feel very good today.

Strength

5×3 Push Presses with 21X2 Tempo

The goal was to hit the 5×5 max from 2 weeks ago in our second set. Since that was going to be 165# for me, I started at 135#. Then went 165#, 170#, 175#, and 185#. Shit that was tough, but I’m glad I jumped 10# on that last set. My old 1RM push press is 190#, but it’s been a long time, so I should obviously be able to beat it pretty good now.

WOD

3 Rounds

  • 400m Run
  • 25 Shoulder to OH (95#)
  • 50 DU
  • 10 Ring Dips

OMG, my upper body was destroyed already in the first round. I did 15 and 10, then 10-9-6, and then probably 6 or 7 sets in the 3rd round, where I was even doing some jerks to get them done. The ring dips were pretty tough too. Finished in 16:09.

Above Rx

My legs are pretty beat up from the tempo work this week. That was some heavy lifting! Took a longer rest and went in at 5:15pm tonight. The WOD didn’t look too bad and no strength work so I was kind of looking forward to an easier day. I should have known better!

Warm-up

  • 5/5 World’s Greatest Stretch
  • 2/2 10s Samson Stretch
  • 1/1 minute Hip Flexor Stetch
  • 2×3/3 Turkish Get-ups

The hip flexor stretch was new and pretty rough. For the Turkish Get-ups I used a 35# KB and then a 40# KB.

WOD

5 Rounds

  • 40 DU (unbroken)
  • 30 Chest-to-deck Push-ups
  • 20 OH Walking Lunges (45# Plate)
  • 10 Ring Dips

That’s the Rx+ version of the WOD Gayle challenged us to do. It ups the DU to unbroken, push-ups to chest-to-deck, walking lunges to weighted OH lunges, and dips on a box or rack to ring dips. Shit the bed! So much for an easier day. I knew the push-ups would be absolutely brutal and of course they were after the 2nd round. I messed up a few times on my DU early in a round, but was solid with them until messing up at 33 in the 5th round. I think I let out an F-bomb. I pushed through the walking lunges as much as I could and then the ring dips were pretty brutal for me today. Finished in 22:36.

Being forced to do unbroken DU in WODs has dramatically improved them for me though. You concentrate so much more because you don’t want to do the work all over again.