I haven't posted for the last few days, so let me give you the rundown.
Tuesday, did a light AM lifting and PM rings workout.
Wednesday and Thursday, just worked at the gymnastics gym, going through the routine and making sure I've got all the connections right.
Friday was rest.
Saturday was my first gymnastics meet.
The routine went well. Although I haven't trained it in a few weeks, I put in the cross on the advice of my coach who suggested I try to throw it as there would be no loss in points if I didn't hold it long enough, which I didn't. Overall the routine scored a 6.1. The competition was a great experience and I now have a lot of things to keep in mind for the next one.
For video of my routine, go to: http://www.youtube.com/watch?v=oJyQ9zR7Jzc.
As much as I'm ready to dive right in and get to work on improving my routine, my right shoulder is really giving me a lot of bad pain, especially doing any motion requiring rotation of the joint (think throwing a baseball) so I'm going to take this week pretty easy and let that all heal up. Then we're gonna be hitting it hard.
Sunday, March 1, 2009
Monday, February 23, 2009
Monday 090223: Rings Strength, Lifting
AM Workout
5 rounds, not for time, alternating between
Front squat (x3)
Cross attempt
Front squats were 145-175-195-215(f)-215.
Crosses are improving, but not enough to compete in my routine on Saturday. That's the bad news. The good news is that they're close -- very close. The first 50-60 degrees is solid enough that I can rep it. I'm still fighting to keep straight arms and locked elbows on the last 30 degrees though.
PM Workout
7x through of:
Muscle-up or kip
Shoulder stand
Straddle L-sit
Piked forward roll
7x through of:
Muscle-up or kip
L-sit
Roll to back lever
Piked hang
Cast
5 rounds, not for time, alternating between
Front squat (x3)
Cross attempt
Front squats were 145-175-195-215(f)-215.
Crosses are improving, but not enough to compete in my routine on Saturday. That's the bad news. The good news is that they're close -- very close. The first 50-60 degrees is solid enough that I can rep it. I'm still fighting to keep straight arms and locked elbows on the last 30 degrees though.
PM Workout
7x through of:
Muscle-up or kip
Shoulder stand
Straddle L-sit
Piked forward roll
7x through of:
Muscle-up or kip
L-sit
Roll to back lever
Piked hang
Cast
Saturday, February 21, 2009
Friday 090220: Rest Day
Went to the gym; just did some work on the C2 to warm up and then had a long stretch session.
Thursday 090219: Rings Technique
Pretty sore, not getting enough sleep.
Took it pretty easy tonight, just ran through the routine twice, worked some backuprises and kips, then played around with vault for a while.
Took it pretty easy tonight, just ran through the routine twice, worked some backuprises and kips, then played around with vault for a while.
Wednesday, February 18, 2009
Wednesday 090218: Rings Strength
AM Workout
Kip, cross (spotted), forward roll: 3x1
Pullup, drop to front lever, pull to tuck planche: 5x1
Turkish getup (35lbs kb): 3x1 per arm
PM Workout
Ring handstands ad nauseum.
Kip, cross (spotted), forward roll: 3x1
Pullup, drop to front lever, pull to tuck planche: 5x1
Turkish getup (35lbs kb): 3x1 per arm
PM Workout
Ring handstands ad nauseum.
Tuesday, February 17, 2009
Tuesday 090217: Rings Strength, Rings Technique
Worked harness front lever pulls to cross, went through the first half of the routine about 5 times, the whole thing twice, then handstand drills.
Very surprised at how the deadlifts from yesterday seem to have made an impact on my swing, kip, and cast. Well, actually, not surprised at all: it's not an accident.
The gymnastics muscles also, magically, happen to be the deadlift muscles.
I'm not usually one to put links out here, but this one is worthy of checking out:
http://byerscrossfit.blogspot.com/2009/02/path-of-buttercup.html
I'm mostly putting this up here because I need to keep taking a look at it. To paraphrase, for a goal driven athlete, "unplanned rest can be even more mentally taxing than your physical training. Spontaneous and unwelcome days off can wreak havoc on a CrossFitter’s constitution."
Thanks. I needed to hear that. Because it's totally true.
Very surprised at how the deadlifts from yesterday seem to have made an impact on my swing, kip, and cast. Well, actually, not surprised at all: it's not an accident.
The gymnastics muscles also, magically, happen to be the deadlift muscles.
I'm not usually one to put links out here, but this one is worthy of checking out:
http://byerscrossfit.blogspot.com/2009/02/path-of-buttercup.html
I'm mostly putting this up here because I need to keep taking a look at it. To paraphrase, for a goal driven athlete, "unplanned rest can be even more mentally taxing than your physical training. Spontaneous and unwelcome days off can wreak havoc on a CrossFitter’s constitution."
Thanks. I needed to hear that. Because it's totally true.
Monday, February 16, 2009
Monday 090216: Rings Strength, Rings Technique, Lifting
AM Workout
Cross pullout 1-1-1-1-1
PM Workout
Deadlift 1-1-1-1-1
Made it back to 200kg. See videos, below.
Muscle-up, L-sit, shoulder stand, straddle L-sit, forward roll to hang, muscle-up, L-sit, back lever, pike pullout, to 1/2 cast: 3x1
Stretch session
Video of 200kg deadlift: http://www.youtube.com/watch?v=oYYWoTnHvd4
Video of 185kg deadlift (with much better form): http://www.youtube.com/watch?v=B2Tne3HSC9Y
Cross pullout 1-1-1-1-1
PM Workout
Deadlift 1-1-1-1-1
Made it back to 200kg. See videos, below.
Muscle-up, L-sit, shoulder stand, straddle L-sit, forward roll to hang, muscle-up, L-sit, back lever, pike pullout, to 1/2 cast: 3x1
Stretch session
Video of 200kg deadlift: http://www.youtube.com/watch?v=oYYWoTnHvd4
Video of 185kg deadlift (with much better form): http://www.youtube.com/watch?v=B2Tne3HSC9Y
Sunday, February 15, 2009
Friday 090213: Rings Strength
Back squat: 5-3-1-1-1-1-1
145-195-245-265*-245*
Kip, forward roll to muscle-up: 5x1
145-195-245-265*-245*
Kip, forward roll to muscle-up: 5x1
Thursday 090212: Rings Strength, Rings Technique
Gymnastics Practice: went through the routine three times, then worked various moves with the counterweight harness. Finished with handstand pushups on P-bars and spotted handstand holds.
Wednesday, February 11, 2009
Wednesday 090211: Rings Strength, Rings Technique, Lifting
AM Workout
DB bench press: 5-5-5-5-5
45-50-55-60-65
Muscle-up, L-sit, roll back to back lever: 5x1
DB bench press: 5-5-5-5-5
45-50-55-60-65
Muscle-up, L-sit, roll back to back lever: 5x1
Tuesday 090210: Rings Strength, Rings Technique
AM
Stretch Session
PM
40 minutes: work on backuprises, swings, and dismounts
Cross pullout (spotter, blindfolded): 5x2
Stretch Session
PM
40 minutes: work on backuprises, swings, and dismounts
Cross pullout (spotter, blindfolded): 5x2
Monday, February 9, 2009
Monday 090209: Rings Strength
AM Workout
Cross pullout with band: 5x1
Straddle front lever: 4x1
Tuck planche: 4x1
Cross pullout with band: 5x1
Straddle front lever: 4x1
Tuck planche: 4x1
Sunday 090208: MetCon, Lifting
10 minute AMRAP:
5 stair runs
10 thrusters (45lbs)
5 pushups
5 air presses
10 pushups
10 air presses
4 rounds
Then,
Deadlift 1-1-1-1-1
150kg, 170kg, 180kg*-170kg*-150kg
5 stair runs
10 thrusters (45lbs)
5 pushups
5 air presses
10 pushups
10 air presses
4 rounds
Then,
Deadlift 1-1-1-1-1
150kg, 170kg, 180kg*-170kg*-150kg
Saturday, February 7, 2009
Saturday 090207: Rings Strength, Lifting
Press: 1-1-1
60kg, 60kg, 65kg
Weighted muscle-up: 1-1-1
20lbs, 35lbs, 45lbs*
60kg, 60kg, 65kg
Weighted muscle-up: 1-1-1
20lbs, 35lbs, 45lbs*
Friday 090206: Rest Day
Went and got some work done in the AM; a few 1/2 cross pullouts and some light squats and deadlifts, but nothing substantial. Needed the active recovery.
Thursday, February 5, 2009
Thursday 090206: Rings Strength, Rings Technique
Warm up and stretch
Swing and dismount: 3x1
Routine: 3x1
Kip to cross drill: 5x1
For time:
5 pushups
50 situps
10 pushups
40 situps
15 pushups
30 situps
20 pushups
20 situps
25 pushups
10 situps
7:08
For your viewing pleasure, two of the routines:
http://www.youtube.com/watch?v=3Nb8cv1VtJM
http://www.youtube.com/watch?v=1zHFP49BgjI
Swing and dismount: 3x1
Routine: 3x1
Kip to cross drill: 5x1
For time:
5 pushups
50 situps
10 pushups
40 situps
15 pushups
30 situps
20 pushups
20 situps
25 pushups
10 situps
7:08
For your viewing pleasure, two of the routines:
http://www.youtube.com/watch?v=3Nb8cv1VtJM
http://www.youtube.com/watch?v=1zHFP49BgjI
Wednesday, February 4, 2009
Wednesday 090204: Rings Strength, Rings Technique
AM Workout
Alternate 5x1 of each:
Short swing up to front lever (moment hold)
Slow drop from inverted hang through front lever
Single leg tucked front lever: 5x2
Muscle-up, tuck planche (5 sec. hold): 3x1
PM Workout
About 90 minutes of technique work on the rings; focused mostly on dislocates to felge and handstands.
Alternate 5x1 of each:
Short swing up to front lever (moment hold)
Slow drop from inverted hang through front lever
Single leg tucked front lever: 5x2
Muscle-up, tuck planche (5 sec. hold): 3x1
PM Workout
About 90 minutes of technique work on the rings; focused mostly on dislocates to felge and handstands.
Tuesday, February 3, 2009
Tuesday 090203: Rings Strength, Rings Technique
AM Workout
Kip to L-sit: 3x1
Cross with band, pullout: 5x3
Straddle front lever: 3x1
Handstand on p-bars (10 sec.): 3x1
Short stretch session
PM Workout
Not in this order; working technique so kept things mixed up through the night.
Swing+flyaway: 8
Kip: 3
Backuprise: 2
Straddle L-sit: 5
Felge: 2 (not counting dislocate-felges)
Handstand: 5
Dislocate-felge: 3 (out of 7 attempts)
Followed by a stretch session.
Kip to L-sit: 3x1
Cross with band, pullout: 5x3
Straddle front lever: 3x1
Handstand on p-bars (10 sec.): 3x1
Short stretch session
PM Workout
Not in this order; working technique so kept things mixed up through the night.
Swing+flyaway: 8
Kip: 3
Backuprise: 2
Straddle L-sit: 5
Felge: 2 (not counting dislocate-felges)
Handstand: 5
Dislocate-felge: 3 (out of 7 attempts)
Followed by a stretch session.
Monday, February 2, 2009
Monday 090202: Rings Strength
AM Workout
Alternate for five rounds:
~Back squat (235lbs)
~1/2 cross, cross drop, jump to cross.
Stretch session.
Alternate for five rounds:
~Back squat (235lbs)
~1/2 cross, cross drop, jump to cross.
Stretch session.
Saturday, January 31, 2009
Saturday 090131: MetCon
4 rounds for time:
~400m run
~25 bar dips
Finished in 13:52.
Who says you can't get a great workout in a hotel fitness center?
~400m run
~25 bar dips
Finished in 13:52.
Who says you can't get a great workout in a hotel fitness center?
Friday, January 30, 2009
Thursday, January 29, 2009
Thursday 090129: Rings Strength, Rings Technique
AM Workout
Cross pullout with band: 7x1
Handstand (face to wall) (10sec.): 5x1
PM Workout
Swing and dismount: 5x1
Dislocate to felge: 12x1
Was only successful on one attempt. The rest were not fun. Lots of falling. Body seems to still be getting used to 2x per day workouts. On the plus side, shoulder flexibility seems to be improving.
Cross pullout with band: 7x1
Handstand (face to wall) (10sec.): 5x1
PM Workout
Swing and dismount: 5x1
Dislocate to felge: 12x1
Was only successful on one attempt. The rest were not fun. Lots of falling. Body seems to still be getting used to 2x per day workouts. On the plus side, shoulder flexibility seems to be improving.
Wednesday, January 28, 2009
Wednesday 090128: Rings Strength, Rings Technique
AM Workout
Weighted close grip chin-ups: 1-1-1-1-1
45-55-65-75-85*
Stretch session
PM Workout
Swings, kips, backuprises, dismounts, other technique work: 60 minutes
Got dislocate to felge.
Maltese-planche pushup with counterweight harness and feet on box: 4x5
Cross pullout with counterweight harness: 5x1
5 sec. L-sit hold: 7x1
Weighted close grip chin-ups: 1-1-1-1-1
45-55-65-75-85*
Stretch session
PM Workout
Swings, kips, backuprises, dismounts, other technique work: 60 minutes
Got dislocate to felge.
Maltese-planche pushup with counterweight harness and feet on box: 4x5
Cross pullout with counterweight harness: 5x1
5 sec. L-sit hold: 7x1
Tuesday, January 27, 2009
Tuesday 090127: Rings Strength, Rings Technique
Straddle front lever: 3x1
Galimore with straddle planche: 3x1
L-sit, press to handstand, lower to straddle L-sit: 7x1
Jump to planche: 3x3
Jump to maltese: 3x3
1/2 cross pullout from floor: 3x3
Kip cross drill: 5x1
Then around 20 minutes of felge to cross, inclocate, and dislocate work.
Galimore with straddle planche: 3x1
L-sit, press to handstand, lower to straddle L-sit: 7x1
Jump to planche: 3x3
Jump to maltese: 3x3
1/2 cross pullout from floor: 3x3
Kip cross drill: 5x1
Then around 20 minutes of felge to cross, inclocate, and dislocate work.
Monday, January 26, 2009
Monday 090126: Rings Strength
Cross with band: 1-1-1
Front lever: 1-1-1
Straddle planche: 1-1-1
Kip, L-sit, back lever: 1-1-1
10 sec. handstand hold against wall on p-bars: 1-1-1
Front lever: 1-1-1
Straddle planche: 1-1-1
Kip, L-sit, back lever: 1-1-1
10 sec. handstand hold against wall on p-bars: 1-1-1
Sunday, January 25, 2009
Sunday 090125: Lifting
Press: 1-1-1-1-1
135-135-140*-135-140*
Back squat triples:
135-155-175-195-205-225-205-195-175-155-135
Cable machine row: 7x3
135-135-140*-135-140*
Back squat triples:
135-155-175-195-205-225-205-195-175-155-135
Cable machine row: 7x3
Saturday 090124: MetCon
5 Rounds for Time:
21 lunges with 45lbs barbell held overhead
21 burpees
Finished in around 18:00.
21 lunges with 45lbs barbell held overhead
21 burpees
Finished in around 18:00.
Thursday, January 22, 2009
Thursday 090122: Rings Strength, Rings Technique
Swing and flyaway: 3x1
4x of
Straight body pull to inverted hang
Cast
Backuprise
Handstand
Straddle L-sit
Forward roll to muscle-up
Back roll to inverted hang
Kip
Cross
Muscle-up, L-sit, back roll to back lever: 3x1
New move! Only got it once, but was pretty tired at that point. Will need more work but this one's a keeper!
Dislocate, swing, flyaway: 3x1
Getting more laid out every time, one of these was very straight, the other two with a little pike.
Kip L-cross drill with feet on block: 6x2
Straddle front lever pulls (on high bar): 6x3
4x of
Straight body pull to inverted hang
Cast
Backuprise
Handstand
Straddle L-sit
Forward roll to muscle-up
Back roll to inverted hang
Kip
Cross
Muscle-up, L-sit, back roll to back lever: 3x1
New move! Only got it once, but was pretty tired at that point. Will need more work but this one's a keeper!
Dislocate, swing, flyaway: 3x1
Getting more laid out every time, one of these was very straight, the other two with a little pike.
Kip L-cross drill with feet on block: 6x2
Straddle front lever pulls (on high bar): 6x3
Wednesday 090121: Rings Strength, Rings Technique
Swings and felges: ~30 minutes
Backuprise attempts: 5x1
Got three of them!
Felge, L-sit, handstand, straddle L-sit: 3x1
Kip L-cross drill with feet on block: 4x1
Backuprise attempts: 5x1
Got three of them!
Felge, L-sit, handstand, straddle L-sit: 3x1
Kip L-cross drill with feet on block: 4x1
Tuesday, January 20, 2009
Tuesday 090120: Sick Day
Came down with a gnarly case of some food poisoning late Sunday night, just now getting over it late in the afternoon on Tuesday. Going to get well rested the rest of the day today so as to be fresh and ready to dive back in tomorrow.
Sunday 090118: Lifting
Worked on cleans; full squat up to 80kg, power up to 100kg.
Then, deadlifts up to 180kg.
Then, deadlifts up to 180kg.
Friday, January 16, 2009
Thursday 090115: Rings Strength, Rings Technique
Got back to the U.Va. Gymnastics club practice, so spent quite a bit of time working on technique this evening, mixing up portions of the routine over the course of about 90 minutes. Worked primarily on dislocates, felges, and dismounts.
Wednesday 090114: Rings Strength
Worked on various kips and muscle ups; then moved on to
L-sit, press handstand, straddle L-sit, forward roll: 5x1
Overhead squat (45kg): 5x3
Handstand hold, face to wall (20 sec.): 3x1
L-sit, press handstand, straddle L-sit, forward roll: 5x1
Overhead squat (45kg): 5x3
Handstand hold, face to wall (20 sec.): 3x1
Tuesday, January 13, 2009
Tuesday 090113: Rings Strength, Rings Technique
Kip, forward roll to muscle-up, 1/3 cross: 7x1
Cross pullout (spotted): 5x1
Squat clean + split jerk: 5x1
50-70-80-80*-85 (kg)
For time
2-man relay:
One person holds in a plank position, while the other completes 20 dips.
Repeat for five rounds (each person does 100 dips total).
Completed with Mike Z. in around 9:20.
Cross pullout (spotted): 5x1
Squat clean + split jerk: 5x1
50-70-80-80*-85 (kg)
For time
2-man relay:
One person holds in a plank position, while the other completes 20 dips.
Repeat for five rounds (each person does 100 dips total).
Completed with Mike Z. in around 9:20.
Monday, January 12, 2009
Monday 090112: Lifting
Making up Sunday's workout. Will do the workout today, then Tuesday through Thursday, rest day on Friday; should put everything back on schedule.
Back squat: 4-3-3-2-2-2-1-1-1-1
175-185-195-205-215-225-235-245-255-265
Then did 4 one-armed handstands per arm. The left arm was great but the right was very unstable.
Back squat: 4-3-3-2-2-2-1-1-1-1
175-185-195-205-215-225-235-245-255-265
Then did 4 one-armed handstands per arm. The left arm was great but the right was very unstable.
Saturday, January 10, 2009
Friday, January 9, 2009
Friday 090109: Rings Strength, Rings Technique
Should have been a rest day, but couldn't pass up one last workout at 5280 Gymnastics (www.5280gymnastics.com) with Tony. Got some great pointers, and have got some great new power in my swing and dismount.
3x
Pull to invert
Felge
L-sit
Press handstand
Front roll to muscle up
Front roll to front lever
Back lever
Kip
Cross (spotted)
Swing
Dismount
Then about 30 minutes of swing and dismount work.
3x
Pull to invert
Felge
L-sit
Press handstand
Front roll to muscle up
Front roll to front lever
Back lever
Kip
Cross (spotted)
Swing
Dismount
Then about 30 minutes of swing and dismount work.
Thursday, January 8, 2009
Thursday 090108: Rings Strength, Rings Technique
Twice through of . . .
3x1 swing and dismount
3x3 dislocates
3x1 felge, L-sit, press handstand
3x1 kip, 1/2 cross, tuck front lever
3x1 swing and dismount
3x3 dislocates
3x1 felge, L-sit, press handstand
3x1 kip, 1/2 cross, tuck front lever
Wednesday 090107: MetCon
Went down to Front Range Crossfit for a quick workout.
Worked on overhead squat technique, then . . .
21-15-9 reps for time of:
pullups (chest touches bar each rep)
burpees
goblet squat, 24 kg
10:53
Worked on overhead squat technique, then . . .
21-15-9 reps for time of:
pullups (chest touches bar each rep)
burpees
goblet squat, 24 kg
10:53
Tuesday 090106: Rings Strength, Rings Technique
Stopped by 5280 Gymnastics and spent about 90 minutes in the gym, working on lots of rings technique work, trying to get back into the swing of things.
Felt great.
Felt great.
Monday, January 5, 2009
Sunday, January 4, 2009
Sunday 090104: Lifting
Bear complex to warm up, then
Shoulder press: 1-1-1-1-1
130-135-140-145-150 (new PR at 150lbs!)
Push press: 3-3-3-3-3
155-160-165-170-175
Split jerk: 5-5-5-5-5
155-160-165-170*-175**
* failed after four reps
** failed after three reps
Ice cream maker on pullup bar: 4x5
Shoulder press: 1-1-1-1-1
130-135-140-145-150 (new PR at 150lbs!)
Push press: 3-3-3-3-3
155-160-165-170-175
Split jerk: 5-5-5-5-5
155-160-165-170*-175**
* failed after four reps
** failed after three reps
Ice cream maker on pullup bar: 4x5
Saturday, January 3, 2009
Saturday 090103: MetCon
"Almost Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are sumo deadlift high pulls, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Sumo deadlift high pulls were with a 95lbs. barbell.
Total score was 320.
Pukie came a knockin' and I answered the door. Mom (who was a great scorekeeper) was less than impressed about that part.
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are sumo deadlift high pulls, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Sumo deadlift high pulls were with a 95lbs. barbell.
Total score was 320.
Pukie came a knockin' and I answered the door. Mom (who was a great scorekeeper) was less than impressed about that part.
Friday, January 2, 2009
Friday 090102: Rings Strength
1x of bear complex: without letting go of a barbell, do 4x each of
Deadlift
Squat clean
Front squat
Push press
Back squat
Back position split jerk
Back squat
Push press
Front squat
Squat clean
Deadlift.
Handstand: 5x3sec.
Deadlift: 2-2-2-2-2
320-340-360-380-340
6x of:
10 sec. L-sit
10 sec. tuck planche
Deadlift
Squat clean
Front squat
Push press
Back squat
Back position split jerk
Back squat
Push press
Front squat
Squat clean
Deadlift.
Handstand: 5x3sec.
Deadlift: 2-2-2-2-2
320-340-360-380-340
6x of:
10 sec. L-sit
10 sec. tuck planche
Wednesday 081231: Rings Strength
Maltese db press: 4-4-4-4
35-35-35-40*
Tuck front lever pull on pullup bar: 4x4
Skin the cat on pullup bar: 7x1
Squat clean+press: 1-1-1-1-1
135-140-145-150*-150* (145 is PR tie!)
Front squat @ 185lbs: 3x3
Turkish getup: 3x3 per arm
Left arm @ 50lbs. kb, right arm @ 35lbs. db.
Tuesday 081230: Rings Strength
Hanstand pushup: 5x1 (spotted)
L-sit to tuck planche: 7x1
Cross pullout on short strap rings: 7x1
Tuck front lever: 3x1
L-sit to tuck planche: 7x1
Cross pullout on short strap rings: 7x1
Tuck front lever: 3x1
Saturday 081227: Rings Strength
More snowboarding, then . . .
21-15-9 of the quadruplet:
Row, towel pullup, planche pushup, squat
Time was in the 12:30 range. The rows were done on a cable machine in a fashion and weight about equal to a C2 rowing machine but without the leg push. Towel pullups exposed a serious weakness in forearm strength.
21-15-9 of the quadruplet:
Row, towel pullup, planche pushup, squat
Time was in the 12:30 range. The rows were done on a cable machine in a fashion and weight about equal to a C2 rowing machine but without the leg push. Towel pullups exposed a serious weakness in forearm strength.
Friday 081226: Rings Strength
Snowboarding for a few hours, then . . .
Pushup position shoulder touches: 5x10
Handstand pushup: 5x1 (spotted)
Pushup position shoulder touches: 5x10
Handstand pushup: 5x1 (spotted)
Tuesday 081223: Rings Strength
Worked out at Front Range Crossfit (http://www.frontrangecrossfit.com/).
21-15-9 reps for time of:
Barbell snatch (95 lbs.)
Crossfit Games Pullups (chest touches bar)
12:11
Then, 5x of kip, L-sit, 3/4 cross, tuck planche.
21-15-9 reps for time of:
Barbell snatch (95 lbs.)
Crossfit Games Pullups (chest touches bar)
12:11
Then, 5x of kip, L-sit, 3/4 cross, tuck planche.
Monday 081222: Rings Strength
L-sit to tuck planche: 1x7
Back lever: 1x3
Ice-cream maker: 3x3
Ring row: 3x8
Shoulder press: 3-3-3-3-3
95-115-135*-135**-135**
*Failed on third lift.
**Failed on second lift.
Back lever: 1x3
Ice-cream maker: 3x3
Ring row: 3x8
Shoulder press: 3-3-3-3-3
95-115-135*-135**-135**
*Failed on third lift.
**Failed on second lift.
Sunday 081221: Olympic Lifting
Singles of clean and jerk up to a max of 85 kg and several failed attempts to jerk 90, followed by cleans up to 100kg.
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