Tag: Ring Row

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.

Forearms on Fire

I was up late setting up my new TV and everything along with it. Michelle was coaching and had me help her out with the programming with some movements she had in mind. Went in for the 11am class.

Warm-up

We did a bunch of dynamic movements going back and forth the length of the gym, including jogging, high knees, butt kicks, carioca, skipping, Samson stretch, hip flexor stretch, Sumo stretch, etc. Something new and fresh.

Then we did time through the Partner MB Pass Complex with 10 reps each of pass, overhead, left side, right side, and straight up.

WOD

30:00 Running Clock
Each part has a 10:00 cut-off. Part B starts at exactly 10:00 and Part C starts at exactly 20:00. If you finish a part early, rest until the next begins.

Part A, 3 Rounds

  • 15 Goblet Squats (53# KB)
  • 15 Ring Push-ups

This one was fast, but we were also the freshest here. I did it in 2:58.

Part B, 3 Rounds

  • 15 Burpees
  • 15 Ring Rows

I tried to pace myself on the burpees out of the gate, which allowed me to push on them a little more in the 3rd round. Ring rows are a big weakness for me. Took me 5:38 to finish.

Part C, 3 Rounds

  • 15 K2E
  • 15 Sandbag Clean & Toss Over Shoulder

I owned this one. Did the K2E in 15, 10-5, and 10-5 and never stopped with the sandbag. Took me 4:26 to get done.

My total working time was 13:02. About 10 minutes after we were done I could feel the burn in my arms and especially in my forearms. I didn’t see that coming when I whipped this up. Michelle had picked the first 4 movements, so I just plugged them in to my format and picked two more. The grip work in that last couplet was a real treat.

Hundreds

Was feeling good until doing jump rope in the warm-up and then I could feel my lower back tightening up from those deadlifts yesterday. Went in for the noon class.

Warm-up

  • 3m Jump Rope
  • 2 Rounds:
    • 10 Ring Rows
    • 10 Burpees
    • 10 PVC Pass-thrus
  • 2×6/6 Turkish Get-ups

I used a 35# KB for my first set of 6 on each side. Then Emily told mo to try them with a barbell. I did 4 on the right side with an 18# bar which was too light. Switched to a 35# bar and did 4 more, then 6 on the left side. Using a bar adds another level of control to the movement and was a nice change.

WOD

  • 100 DU
  • Split this up any way you want:
    • 100 Pull-ups
    • 100 Walking Lunges
    • 100 Push-ups
  • 100 DU

I got through the first 100 DU is about 1:10, then I did 10 rounds of 10s. All pull-ups were done without coming off the bar and no breaks on the lunges. I had to reset my rhythm a few times on the butterfly, but I think that is the best I’ve ever done pull-ups in my life. I did 3 unbroken sets of push-ups (all chest to deck) and then 6-4 until the last set where I forced myself to go unbroken again. The last 100 DU were a little struggle since I pushed so hard through the middle hundreds. Finished in 15:56, which crushed the best time of the day.

Tabata WOD

I felt like shit all day yesterday after the workout. I’m not sure what’s going on with me lately. Either my cardio is that bad that the workouts are killing me or I’m learning to push myself harder and that’s draining everything I have. Went to the 9am today.

Warm-up

  • 50 Butt Kicks
  • 50 Jumping Jacks
  • 50 High Knees
  • 50 Zombie Kicks
  • 50 Lateral Hops
  • 50s Plank
  • 50 Bicycles
  • 50 Hip Thrusts

Really felt the hip thrusts in my ass and hamstrings.

WOD

  • Tabata – Lateral Over the Bar Burpees
  • 1m Rest
  • Tabata AbMat Sit-ups
  • 1m Rest
  • Tabata Pistols
  • 1m Rest
  • Tabata Ring Dips
  • 1m Rest
  • Tabata Ring Rows

Much harder than it looks on the board. I listed them here in the order I did the WOD. I think it was good to start with the burpees and then sit-ups because I was freshest at that point. Managed 49 over the bar burpees and 91 sit-ups. Tried to do strict pistols but just wasn’t happening, so after a couple of reps I started holding a post for balance and support. Alternated legs each round and ended up with 60 reps. I went strict for the first 4 rounds of ring dips and then used a purple band the rest of the way to get a total of 49 reps. Started with straight leg ring rows and moved my feet in as they got harder. 55 reps there for a total of 304 in all.

Finisher

12:00 AMRAP

  • 10 Side Bends on each side (53# KB)
  • 10 V-ups

Once again, the WOD killed me and I was ready to be sick. Went kind of slow, but managed to get 7 rounds in.

Match PR Snatch

Olympic lifting class at 6pm and then regular at 7pm. We worked up to heavy snatches and I got up to 145#, matching the PR I set on Sunday. Nailed it on the first try though, compared to 4 attempts, just 2 days ago. Went for 155# but didn’t have the confidence in it and bailed on the pull. Did some clean and jerk work as well and stopped at 185#, doing a few singles there. I’m really enjoying the drilling and can feel a difference already in my technique.

Warm-up

Tabata Mash-up

  • Side Plank
  • Mountain Climbers

Strength

5×5 Weighted Pull-ups

Today was the best I’ve ever done at these. Maybe because it’s been a few weeks and my pull-ups have felt really good lately. I used a 8# DB, 10# DB, 12# DB, 15# DB, and 20# KB without missing any reps. I don’t think I’ve gotten through all 5 reps on the last set using a 15# DB for the last two sets before, so getting all 5 at 20# was a big improvement.

WOD

  • 10-9-8-7-6-5-4-3-2-1
    • SDLHP (55# KB)
    • KBS (55# KB)
  • 2m Rest
  • 50 Ring Rows with 10 Star Jumps EMOTM

I finished the first part at 4:20, pretty much going unbroken except for some transition breaks as I adjusted my stance. The ring rows killed me as usual. I suck at them and resorted to pretty shitty technique to get them done. My total time including the rest period was 10:24, but I was 2# above Rx since all of the 53# KBs were in use.

Finisher

100 Quarter Get-ups (35# KB)

I switched sides doing 10 at a time. I think it took about 6 minutes.

Tweaked My Back Again

Went in to open gym today at 5:15, but did the WOD on the board and then a little extra after.

Warm-up

  • 300m Run
  • PVC Shoulder Work

Strength

5×5 of 3″ Deficit Deadlifts

Started off with a warm-up set at 135#, then went 185, 225, 275, 295, and 305. I had a little more left in the tank, but that felt good.

WOD

  • Tabata Over the Box Jumps (24″)
  • 2m Rest
  • Tabata Ring Rows
  • 2m Rest
  • Tabata Plyo Push-ups
  • 2m Rest
  • Tabata V-ups
  • 2m Rest
  • Tabata Pistols

My over the box jumps were solid and I got 82 there. Ring rows always suck and I only could get 59. I started out way too fast, getting 20 plyo push-ups in the first 20 seconds, but it killed me. I only managed to get 48 more for a total of 68! V-ups felt good and I got 87. I was doing real pistols, but then at the end of the 2nd round I felt a tweak in my back. I tried to keep going in round 3, but only managed 2 reps because it hurt! I was thinking about calling it quits, but then did the rest of the rounds on a low box and managed to get 47 reps. Tied for 2nd place all day in the gym with 343 total reps.

Strength #2

I haven’t bench pressed in probably a good 5 years. The most I had ever done was 205 pounds. I’ve been wanting to work it into my schedule somewhere and today was the first day of that.

  • 10 @ 65#
  • 10 @ 115#
  • 5 @ 135#
  • 5 @ 155#
  • 3 @ 175#
  • 1 @ 195#
  • 1 @ 215#

I tried to go again at 225# and had nothing left in the tank. I’ll take a 10# PR without working on it at all. If I hadn’t done all of those plyo push-ups I think I would have been able to go higher. Doing so many reps before the 1 rep tests probably wasn’t the greatest idea either.

I sure hope the tweak to my back isn’t anything serious and it’s fine tomorrow. I can’t afford to take it easy with this competition coming up in 2 weeks.

Snatches and Burpees

My legs are a little sore from the back squats, thrusters, and air squats. Got up again and went to the 6am class at CrossFit Pacific Beach. Although it’s easy for me getting up because of the 3 hour time difference I’m really liking getting in my workout so early. Might have to try it when I get back home.

Warm-up

  • 400m Run
  • 2 rounds
    • 7 Push-ups
    • 9 Burpee Tuck Jumps
    • 11 Ring Rows
  • 50 DUs

I did really well on the ring rows, but it’s probably because they were higher than I’d normally have them. We did some PVC work and a bit of stretching after the above warm-up. Then we did a few snatches with increasing weight to get to something comfortable to use in the WOD.

WOD #1

5 rounds

  • 3 Power Snatches (95#)
  • 6 Ring Dips
  • 9 Pull-ups

After each round, rest for 2 minutes.

My rep scores for the rounds were 45, 37, 35, 35, and 30. Ring dips were my biggest struggle, but I didn’t use any bands throughout the WOD. Pull-ups also got me in the last round. I think this was the first time I’ve done barbell snatches in a WOD and I really liked it.

I got back to the hotel, ready to run another day of Bootcamp for Automatticians. We warmed up with some air squats to loosen up the legs from yesterday and then did some World’s Greatest Stretches.

WOD #2

The original plan was to do 100 burpees for time with a 10:00 time limit. But only 4 people showed up today and I was pretty exhausted from the WOD at the box, so I switched it up.

10:00 EMOTM

  • 10 Burpees

I went with 10 burpees, which gives me a solid 24 seconds of work. I had everyone else base their number off when I finished in that first minute. I’m glad we didn’t do the original plan for everyone’s sake, including mine. I felt like I was really dying in the last 5 minutes, but was able to keep hitting my 24 second sweet spot.

Finisher

3 Tabata Rounds

  • Standing Bicycles
  • Flutter Kicks

Tomorrow we’re doing a 5K as one of the company meetup activities so it’ll be a rest day from the WODs.

Hungover WOD

Last night about 20 people from the gym went out to Bennigan’s where Kevin from the gym was playing with his band. Stayed out way too late so didn’t make it to the 9am class this morning like I planned. I did get in a garage WOD though.

Warm-up

Tabata Mash-up

  • Butt Kicks
  • High Knees

WOD

3 Rounds

  • 20 Lunges (50# DBs)
  • 10 Burpee Deadlifts (50# DBs)
  • 20 Kroc Rows (50# DB, 10 each arm)

The plan was to do 20 burpee deadlifts each round, but after the first 3 I knew that wasn’t going to happen after the lunges so I knocked it down to 10. Around 90 degrees today and this one was brutal. Finished in 11:34.

Finisher

5 Rounds

  • 10 Ring Rows
  • 10 Leg Raises

This was for quality, not for time. The leg raises were done on my pull-up/dip stand thing where you hold yourself up by your forearms being on pads and holding some handles. Nice way to finish off.

Now I’m off to Columbus, OH for the Level 1 Certification at Rogue Headquaters. I’m so excited there are not words to express it.

Finish with L-Hangs

Feeling good and my back is better each day. Walked another 18 holes of golf this morning. The walking is probably helping too.

Warm-up

  • 30 Air Squats
  • 20 PVC Pass-thrus
  • 30 PVC OHS
  • 10 rounds
    • 100m Run
    • 10 Suitcase Deadlifts (72# KB)

The runs were just a slow jog to loosen up.

WOD

5 rounds

  • 10 Ring Rows
  • 10 Burpees
  • 20 Goblet Lunges (53# KB)

I like this one because I need the ring row work, burpees keep up the intensity, and weighted lunges or good for the legs. I finished in 10:22.

Finisher

7 rounds

  • L-Hang (MAX)
  • 7 V-ups

Surprisingly my abs are sore today from the sit-ups we did yesterday. That rarely happens. I did mostly L-hang in the first round but after that it was a bent knee hang. The hangs sucked and I’m pretty sure I’ll be feeling them the next couple of days.

I stayed after a bit for open gym. Did some DUs and sucked so gave up on them for the day.

Strength

Shoulder Press

  • 5 @ 85#
  • 5 @ 105#
  • 5 @ 115#
  • 3 @ 125#
  • 3 @ 135#
  • 1 @ 140#

That’s a new PR, beating my old one by 5#.