Woke up this morning expecting my back to be pretty stiff and was pleasantly surprised...it felt the best it's been in weeks! I've had this nagging nerve tightness in the middle of my left hamstring. I barely felt it at all today. Pretty stoked about that. Quads are still pretty sore and tender from Team WOD on Satruday. Other than that...pretty excited to get after it today.
Warm Up w/ DUs...hit 152 UB!!!
Strength
Press - 2 @ 80% EMOTM x 10
bar(10)-95(8)-135(5)-155(2) --- 185
then...
Weighted Ring Dips - 3 x 5
26# --- 35#-45#-45#
- Goal was to knock the double out in :07 or less (lift off to re-rack). I wanted to be fast all the way through. Every round was good with a little too much struggle on the 10th...fatigue started to set in. Ring dips were good. Need to start heavier next time.
WOD
4 rounds FT:
5 Squat Cleans (135#)
400m Run (odd rds) - 400m Row (even rds)
= 9:50
- We had a good friendly competition tonight between Charlie, Chris, and myself and Hannah too (since she beat Charlie). The cleans were in my favor, the runs were in Chris's, and the rows were in Charlie's. Looking back we should have bet burpees on this one! All three of us got off the cleans in the 1st rd about the same time. Chris pulled ahead on the run. I closed the gap on the cleans. He was about 50m in front of me off the rower. He tricked me on the 3rd set of cleans. He dropped the bar on his last two reps. Going into the last run my plan now was to make sure I just stay close enough to pull ahead on the cleans. That little sucker got back to the bar and ripped off 5 UB...little slower pace than his earlier rounds...but still UB! I was able to catch up and was right behind him going up the stairs to the rowers. He wound up finishing :11 ahead of me. I had some technical errors starting the rower up. I'm sure I still would have lost because his pace was faster than mine, but it would have been by a few seconds not eleven. Good times...Hannah and Charlie finished seconds apart as well.
Showing posts with label weighted ring dips. Show all posts
Showing posts with label weighted ring dips. Show all posts
8.14.2012
3.08.2012
12.3 Primer
Finally made it to the DP this week! Woohoo! It sucks getting up this early, but it feels great once you get there and even better once your done! Had a pretty good sized crew going this morning...lots of estrogen! Back is a little tight because I didn't stretch at all yesterday. Gonna work on some mobility later today.
Strength
Weighted DH Pull Ups --- 5 x 5 w/ 35# (5, 5, 5, 5, 4-1)
Weighted Strict Ring Dips --- 5 x 5 w/ 35# (5, 5, 5, 5, 3-1-1)
- Felt strong this morning. Had some good strong fast pulls out of the bottom. Finally lost it on the last set.
WOD
4:00 AMRAP
12 Push Press/Jerk @ 115# (UB, UB, UB, 9-3)
6 T2B (UB, UB, UB, 5-1)
1:00 REST
2:00 AMRAP
Box Jumps (24") *games standard
= 4 + 30
- Knowing T2B were gonna slow me down, my goal was to stay UB on the Push Press/Jerk. I tried PP and PJ. Both have their pros and cons. The PP I felt wore out my legs a little more and PJ I felt really took a toll on my shoulders as I received the bar and maintained lockout. I had a real nice compact kip the first set of T2B, but couldn't find it on the last 3 sets. Wound up hanging on and doing some double swing thing to get up.
The Box jumps were pretty slow today too. I tried rebounding, but the landing was causing quite a bit of pain in my back. I started stepping down after about 3 or 4 and was fine. No need to aggravate my back a few days before I actually do 12.3.
- Overall, this weight is gonna get heavy quick. With as slow as I'll have to move through the T2B, if I can scrounge out 9 plus rounds in 12.3 I'll be pretty happy.
Strength
Weighted DH Pull Ups --- 5 x 5 w/ 35# (5, 5, 5, 5, 4-1)
Weighted Strict Ring Dips --- 5 x 5 w/ 35# (5, 5, 5, 5, 3-1-1)
- Felt strong this morning. Had some good strong fast pulls out of the bottom. Finally lost it on the last set.
WOD
4:00 AMRAP
12 Push Press/Jerk @ 115# (UB, UB, UB, 9-3)
6 T2B (UB, UB, UB, 5-1)
1:00 REST
2:00 AMRAP
Box Jumps (24") *games standard
= 4 + 30
- Knowing T2B were gonna slow me down, my goal was to stay UB on the Push Press/Jerk. I tried PP and PJ. Both have their pros and cons. The PP I felt wore out my legs a little more and PJ I felt really took a toll on my shoulders as I received the bar and maintained lockout. I had a real nice compact kip the first set of T2B, but couldn't find it on the last 3 sets. Wound up hanging on and doing some double swing thing to get up.
The Box jumps were pretty slow today too. I tried rebounding, but the landing was causing quite a bit of pain in my back. I started stepping down after about 3 or 4 and was fine. No need to aggravate my back a few days before I actually do 12.3.
- Overall, this weight is gonna get heavy quick. With as slow as I'll have to move through the T2B, if I can scrounge out 9 plus rounds in 12.3 I'll be pretty happy.
2.28.2012
The Weakest Link
As I almost fell when I rolled off my bed this morning. I was quickly reminded about an old sports saying "you are only as strong as your weakest link". It still applies to my life now as a Crossfitter. My back has been healthy as can be lately. I've been setting new PRs left and right it seems like since December. The last few weeks I have really been lazy about getting my back work in to keep it nice and strong because I've been focusing on getting my shoulder healthy again. Just like that my back reminded me how important it is in everything I do.
I tweaked the nerve in my lower back again on Monday during my last set of Back Squats. I didn't think much of it, but as the day went on it got worse and worse. I've since been to the miracle worker to get jolted with my dose of electricity twice this week already. It's starting to feel better, but it is still very tender. It's not back to square one or anything, but it definitely needs some constant attention and rest, especially with the announcement of 12.2 last night, which I'm pretty stoked about.
Tuesday's WOD
Strength
Bent Over Rows
35# KBs-135(5)---155-185-205-225
Weighted Ring Dips (35# KB)
6-6-5-5
- Felt good and strong through the routine. Good work on the rings.
WOD
2k Row = 7:50 1:57.7/500m 28 s/m
- It was supposed to be a snatch OTM with 60% WOD, but my back wasn't having any part of explosive extension today. So up to the rower it was. I just wanted to get some work. I wasn't in the mood to go for any PRs, but just wanted to keep a pace stick with it and get a sweat going. That's what I did. Nothing special....time for some R & R the rest of the week.
I tweaked the nerve in my lower back again on Monday during my last set of Back Squats. I didn't think much of it, but as the day went on it got worse and worse. I've since been to the miracle worker to get jolted with my dose of electricity twice this week already. It's starting to feel better, but it is still very tender. It's not back to square one or anything, but it definitely needs some constant attention and rest, especially with the announcement of 12.2 last night, which I'm pretty stoked about.
Tuesday's WOD
Strength
Bent Over Rows
35# KBs-135(5)---155-185-205-225
Weighted Ring Dips (35# KB)
6-6-5-5
- Felt good and strong through the routine. Good work on the rings.
WOD
2k Row = 7:50 1:57.7/500m 28 s/m
- It was supposed to be a snatch OTM with 60% WOD, but my back wasn't having any part of explosive extension today. So up to the rower it was. I just wanted to get some work. I wasn't in the mood to go for any PRs, but just wanted to keep a pace stick with it and get a sweat going. That's what I did. Nothing special....time for some R & R the rest of the week.
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