Tag: Ring Dip

Damn Quad

My quad is very angry after the squats yesterday. Played in a cornhole tournament last night, but I doubt that has anything to do with it.

cornhole-courts

Warm-up

  • 1,000m Row – 3:59
  • Stretching

Gymnastics

4 Sets

  • Max T2B
  • 1:00 Rest

I did 25-13-11-10, which is a new max set PR and better than the 22-12-12-10 I did last time.

Conditioning

A fun MAP training session today.

10:00 AMRAP @ 80%

  • 150m Row
  • 10 HR Push-ups
  • 10 Russian KBS (53#)

Did 6 rounds plus 140 meters. The push-ups started to get slower each round.

3:00 Rest

10:00 AMRAP @ 80%

  • 5 Burpees
  • 7 Box Jump, step down (24″)
  • 9 Deadlifts (135#)

I thought I was going to cry after the first box jump it hurt my quad so much. It seemed to loosen up or I was favoring the other leg a ton after a few reps. Completed 6 rounds plus the burpees and box jumps.

3:00 Rest

10:00 AMRAP @ 80%

  • 30 DU
  • 5 Strict Ring Dips
  • 10 Plate Russian Twists (35#)

Felt the quad a bit when I started double unders, but turned out fine. Finished 7 rounds plus 12 dubs.

I really wanted to OHS but I couldn’t do an air squat without wincing and transferring most of my weight to my left leg.

Skill

3 Sets

  • 40 Shoulder Taps

Deceptive

Tired this morning after going to see American Sniper last night and getting to bed really late. Needless to say, wasn’t going to make it for the 9am class, so I hit this in the garage around noon.

Air Dyne (AD2)

  • 12 minutes @ 95% of 10:00 pace (76 rpm)

On the edge of being uncomfortable. Racked up 7.3km.

Strength

Back Squats

  • 10×45#
  • 5×95#
  • 4x5x135#
  • 5×165#
  • 5×205#

When I got to 135# I set the clock and did the last 6 sets E2M. Deloading squats for a week after the Super Squats. Didn’t wear a belt or lifting shoes either for some variance.

Conditioning

10:00 AMRAP @ 80%

  • 30 DU
  • 3 Strict Ring Dips
  • 6 GHD Sit-ups

Nice combination. Missed way too many dubs. Got through 8 full rounds plus 18 double unders.

3:00 Rest

10:00 AMRAP @ 80%

  • 5 Burpees
  • 10 Russian KBS (53#)
  • 1 Wall Walk
  • 30s HS Hold (Wall facing)

I was sweating bullets by the end of this one. Didn’t expect that, but the handstand holds were pretty rough. I had my hands in closer than usual due to the mat I was using. Finished 5 rounds plus 5 burpees, 10 swings, the wall walk, and 24 seconds of a hold.

Then I hit the bacon truck for some fuel. 🙂

IMG_5586

On Break

Well, my back held out. No issues overnight. Super happy about that. Hamstrings are still sore though. In for the 9am class.

Warm-up

  • Bottom Squat Holds
  • Foam Rolling
  • Shoulder stretching

I should have done Crossover Symmetry. Need to get that back into my routine, because my shoulders are not doing very well.

Strength

OHS

  • 5×45#
  • 5×95#
  • 3×115#
  • 3×135#
  • 1×155# (then Fail)
  • 3×155#
  • 2×175# (then Fail)
  • 2×175# (then Fail)

Garbage! My overhead squats keep getting worse and worse. I need some major shoulder stability work.

Conditioning

5 Rounds

  • 6 Power Cleans (95#)
  • 5 OHS (95#)
  • 4 Ring Dips

Short little sprint wish a suggestion to use 50-60% of the OHS weight. I’d already decided that 95# would be ideal for this workout no matter what. It allowed me to go unbroken, but not without having to fight the demons in my head telling me to put the bar down in the last two rounds. Did everything unbroken and finished in 4:07. I wanted to try using a clean/jerk grip for the OHS, but after trying and failing on the first rep, that plan quickly changed.

8 Rounds (Tabata)

  • 20s Wall Balls (10′, 20#)
  • 10s Rest

Got 10 reps every round.

Went back in the evening for some lifting. Warmed up with 2x10x210# on the reverse hyper, bottom squat holds, and light stretching.

Weightlifting

15-20 minutes to work up to a heavy C&J (~90%)

  • 5×45#
  • 3×95#
  • 2×135#
  • 2×165#
  • 1×185#
  • 1×205#
  • 1×225#
  • 1×245#

Felt pretty easy so I went with it for more than 90%, up to 95%. No problem. 🙂 I think it’s time to

E30S 4:00

  • C&J 80% (205#)

Rest 1:00

E20S 4:00

  • C&J 75% (190#)

Rest 1:00

E15S 4:00

  • C&J 70% (175#)

I took this lifting workout from NOMAD. Thought it looked like fun and it was! The first section was pretty easy. All reps were power cleans and push jerks. After a couple reps I started transitioning right from a power clean into a push jerk without any reset. Then did all of the reps that way for the next 2 sections. I probably should have gone a little heavier since my max C&J is low compared to my strength numbers. Wasn’t in danger of missing any reps here. The 2nd and 3rd sections definitely got spicier and that 15 seconds goes fast at the end. I love workouts like this. Would be really interesting to try this in reverse.

Done with work until January 5th! 🙂

Don’t Cherry Pick

Kind of wanted to skip the workout today because I hate the long ones. I hate cherry pickers more though, so don’t want to be one. Went to the 4:30 class. We did a dynamic warm-up for a few minutes.

Gymnastics

6 Rounds NFT

  • 3 Strict C2B Pull-ups (20#)
  • 3 Strict Ring Dips (3s pause)

I didn’t get my chest to the bar every time.

30:00 AMRAP (Partner)

  • 20 Air Squats
  • 20 Burpees
  • 20 American KBS (53#)
  • 20 Box Jumps (24″)
  • 20 Wall Balls (20#, 10′)

I partnered up with Jared. We simply alternated movements through the first 4 rounds. Then the rest of the way one person did all 20 air squats and we evenly split up the other movements 10/10. We finished 8 full rounds plus 20 air squats, 20 burpees, and 13 kettlebell swings. Grinder!

Midline

8 Rounds (Tabata)

  • 20s Plank Push-ups
  • 10s Rest

Damn! Felt like I was working shoulders more than core.

Weightlifting

Did the jerk footwork drill a bunch as I was cooling down from the workout.

Jerks

  • 5x20kg
  • 3x40kg
  • 3x50kg
  • 3x60kg
  • 3x70kg
  • 3x80kg
  • 3x85kg

Starting to get a feel for a better back leg position and dropping under the bar instead of pushing it up so high.

So Much Oxygen

Traveled back from Estes Park, CO yesterday. Was great to get a solid night of sleep in my own bed. Made it in for the 10am class. Warmed up with a few minutes of jump rope and 3/3 Turkish Get-ups with a 30# DB.

10:00 EMOM

  • 2 Turkish Get-ups (53# KB)

Partner Chipper

  • 100 DU (50 each, can work at the same time)
  • 150 American KBS (62#, Kevin used 53#)
  • 100 Wall Balls (20#, 10′)
  • 75 Push-ups
  • 50 Ring Dips
  • 100 DU (50 each, can work at the same time)

We finished in 15:59. Ring dips sucked! Wasn’t too bad of a workout, especially coming back down from elevation all week.

Bench Sesh

Shoulders are tired from all of the push presses yesterday. Back was not happy sleeping last night. In to CFi at 4:30 today.

Strength

Bench Press

  • 5×45#
  • 5×95#
  • 5×135#
  • 5×165#
  • 5×185#
  • 5×190#
  • 5×200#
  • 5×210#
  • 5×220#

Felt good! New 5RM.

Gymnastics

4 Rounds NFT

  • 5 Strict C2B Pull-ups
  • Muscle-up
  • 5 Strict Ring Dips

Accessory

4 Rounds NFT

  • 10/10 Kroc Rows (62# KB)
  • 10/10 Side Bends (62# KB)

Conditioning

5 Rounds

  • 30s Row
  • 1:15 Rest

Went balls to the wall on the first round and was able to hold about a 1:20 pace. Distances were 182, 174 172, 168, and 171 meters. Much harder than I expected.

Running the Show

I got to CFi a little after 8 to hit some stuff on my own. Kevin has been out-of-town so I ran the 9am class for him. I did Crossover Symmetry Activation and then got after it.

Gymnastics

5:00 AMRAP

  • 3 Strict Pull-ups
  • 3 Strict Ring Dips

Was a fun was to get in some reps without taking all day. I got 10 rounds.

Weightlifting

  • 5×45# Muscle Snatch
  • 3×75# Muscle Snatch
  • 3×95# Muscle Snatch
  • 2×115# Snatch
  • 2×135# Snatch
  • 2×155# Snatch
  • 1×165# Snatch
  • 1×175# Snatch
  • 4x1x185# Snatch

Felt so money today! No misses. It was one of those days where I would have loved to keep going, but class time was starting, so I had to end it.

I didn’t do the warm-up with class (already plenty warm) or really the skill work of double unders either because I was trying to help people out with them. I warmed up a couple of quick shoulder press sets with 6×95# and 6×115#.

Strength

6 Rounds (Every 1:20, alternating)

  • 6 Shoulder Press (130#)
  • 6/6 Kroc Rows (62# KB)

I missed a set of Kroc Rows in the middle when I was screwing with the music.

Conditioning

4:00 AMRAP

  • 15 Wall Balls (20#, 10′)
  • 10 T2B

Rest 2:00 & Repeat

I got 3+15 and 3+12. All wall balls were unbroken sets. I think I did my first set of toes to bar unbroken and then 6-4 for all of the others. Should try to push myself more with those. Grip on the bar felt good with them today.

Thruster Thursday

Getting back to my early wake-ups after managing to sleep in later for a couple of weeks. So had enough time to go through my morning routine and get to CFi early to get in heavy thrusters before the 9am class.

Warm-up

  • Crossover Symmetry Activation
  • Thrusters
    • 5×45#
    • 5×95#

Thruster Attack

Every 1:30 for 9:00 (6 sets)

  • 8×135#

Not too bad. Got me breathing pretty hard. Maybe too much rest. Will make adjustments to the plan for upcoming weeks.

Warm-up #2

  • 2 Rounds
    • 4 Inch Worms
    • 10 Good Mornings (45#)
  • Deadlifts
    • 5×155#
    • 5×245#
    • 3×315#

Strength

EMOM 8:00

  • 2 Deadlifts (365#)

Gymnastics

4 Rounds NFT

  • 4 MU
  • 5 Strict Ring Dips (right after MU)

Nice burn and got me out of breath. Have started to get the hang of pushing away from the rings at the top after finishing the muscle-up, instead of lowing back to the bottom of the dip and then falling. It’s definitely a different cycling into the next rep.

Conditioning

15:00 AMRAP

  • 10 Deadlifts (185#)
  • 10 Burpees
  • 250m Run

I got through 5 full rounds plus 10 deadlifts and 10 burpees at 14:44 on the clock. No sense starting a run. All deadlifts and burpees were unbroken.

Walked 200m to cool down a little.

Afternoon intervals on the SkiErg! Warmed up with an easy 500m in 2:23.6. I think this interval workout may have come from Athlete Cell, but I don’t remember where I saved it from.

6 Rounds

  • 20s @ 100%
  • 40s @ 50%

Rest 3:00

4 Rounds

  • 30s @ 100%
  • 1:00 @ 50%

Rest 3min

2 Rounds

  • 45s @ 100%
  • 1:30 @ 50%

I went about 1,285m, 1,280m, and 950m in each of the blocks. Was able to get down in the low 1:30s during some of the short ones. Stayed under 1:40 almost the entire time when going 100%. Went at about a 3:00/500m pace for my 50% efforts.

Wake Up

Not a ton of sleep last night but up early enough to make the 9am class.

Warm-up

  • Bottom Squat Holds
  • Inch Worms
  • PNF Rack Stretch w/ partner
  • Calf Stretching
  • Front Squats
    • 5×45#
    • 3×135#
    • 3×185#
    • 3×225#

Strength

8:00 EMOM

  • 3 Front Squats (225#)

Accessory

5 Rounds NFT

  • MU into 5 strict Ring Dips
  • 5 Strict C2B Pull-ups

Conditioning

3 Rounds

  • 1:00 Row (cal)
  • 1:00 Shoulder to OH (95#)
  • 1:00 Burpees
  • 1:00 Ball Slams (25#)
  • 1:00 Box Jumps (24″)
  • 1:00 Rest

I got 18-19-19 calories on the rower and have no idea how many reps at each of the other individual stations. Totals per round were 86-92-94 reps. Felt good to actually get better as it went on. I did a mixture of push jerks, push presses, and strict presses on the SH to OH.

Back at 4:30 for some stuff with Kevin, but he got caught up helping Alex coach his first class.

C&J

  • 45# Warm-up Work
  • 2×115#
  • 2×135#
  • 2×155#
  • 2×175#
  • 2x1x195#
  • 1×205#
  • 1×215#
  • 1×225#
  • 1×235#
  • 1×245#
  • 1×255# (PR match)
  • 1×265# Clean (PR)

Really had no plans to attempt this. Wasn’t even planning to do clean and jerks when I walked into the gym. The jerk was iffy, but felt good to hit the big weight. Had only ever hit that once and it was before X-mas. I don’t think I’ve attempted to jerk over 225 in months. I have room for so much more in my clean with how high I’m receiving the bar. I’ll take it 5# at a time so I don’t lose the confidence though.

All Push

Massage was great yesterday. Definitely needed one. The outside of my left calf is sore! Headed out to the garage around 8:30 this morning.

Warm-up

  • 500m Ski Erg

Went at about 70%, in 2:25.

SkiErg Intervals

3 Rounds

  • 6 Rounds
    • 30s @ 100%
    • 30s Rest
  • 3:00 Rest (total, don’t rest the 30s extra after the 6th)
  • Round 1 meters: 134-137-135-134-132-134
  • Round 2 meters: 140-138-135-134-135-133
  • Round 3 meters: 137-136-135-135-132-133

Damn! That was a battle. Just enough rest to let you go hard again. I picked up some extra technique stuff from an old video on the CrossFit Journal showing to go up on the toes during the recovery phase, which gives your body more room to drop. Seemed to work and I’m getting more comfortable with the rhythm of the machine. Was holding 1:45-1:50 once I got the flywheel going on each interval.

Walked 0.45 miles around the block for a cool down.

Went over to CFi around 11. I did Crossover Symmetry Activation to get started. Then started warming up with shoulder presses and seated box jumps for the XWOD. Did 10×45#, 6×95#, and 6×115# shoulder presses. Also 2×24″, 2×32″, 2×35.5″, 1×38″, and 1×42″ seated box jumps.

2014-08-10-seated-box-jumpXWOD

  • 6-6-6-6-6-6 Shoulder Press (120#)
  • 2-1-2-1-2-1 Seated Box Jumps
    • 2s: 42″
    • 1s: 45.5″

 

Weightlifting

E90S 15:00 (10 sets)

  • 2 Squat Cleans

I went 165-175-185-195-205-215-220-225-235-245. Reps were TnG through 195# and then I dropped the bar between reps. Was thinking to go up by 5# at a time after 215# but after 2 little jumps, I went for broke with two 10# jumps to finish. My max clean is 260# so that felt pretty good to hit 245# for a double at the end of that work.

Conditioning

21-11

  • Handstand Push-ups
  • Ring Dips
  • Push-ups

The plan started out as doing “J.T.” but after the round of 21 we made an executive decision to adjust. Everything was pretty much down to singles by that point and we wanted to be able to use our arms at the Adventure Park tonight. My time was 9:52.

Midline

8 Rounds

  • 15s Hollow Rocks
  • 15s Rest

Grabbed some sushi after.

2014-08-09-sushi