Muscle Up practice - mainly focused on Support work on the rings and Ring Dips. Did a few Transitions as well
5 rounds for time:
3 Muscle ups (subbed 2 pull ups and 2 ring dips per MU - ring dips with black band)
6 Deadlifts (225#)
Good workout. Nice to work on ring dips, which I’m getting better at. The deadlifts weren’t too bad and I felt pretty good on the runs. Happy with my recent experiemtns with scaling weight. It feels good physically and psychologically to come out of these workouts not feeling like I was barely able to even finish. After four years, perhaps I’ve seen the light.
Friday September 7, 2012
6am with Short-Haired Stanwyck
with partner (Mr. Bravo)
12 KB swings
CF Games 2012 - Men’s Masters WOD
30 Power cleans (115)
Notes: Well…I flew through the row and Power Cleans, but the mother fucking burpess just did me in. I think they took me about 8 minutes. Unbelievable! They are such a goddamned weakness of mine, I think it’s time I do something about. I’m thinking of adding burpees to a personal warm up just so I start finding my own efficencies with them. It’s so frustrating in a workout like this where the rest of my game was so solid. I was relaxed and calm on the row, keeping an even sub 2:00 split pace. I knocked out 5 cleans at a time with very short breaks. I tried the same with the burpees (sets of 5), but I just don’t move that quickly and I end up sucking a lot of wind in my breaks. Time to fix this hole.
Take 20 minutes to find today’s 1 RM Deadlift
(not a PR which was 345# a few months back - Tried it, but stopped due to a strong fear that I’d hurt my back - was probably unfounded, but it prevented me from lifting more and hey - glad I didn’t hurt my back)
4 rounds of:
5 Deadlifts (70% of 1RM - 235#)
- Start a new round every 4 minutes
First two rounds felt great and I was in the first third of the group (a rare occurence). Third round, I started feeling the fatigue set in, and I was more in the middle of the pack. Fourth round, I had very little gas left and I was toward the all-too-familiar back of the pack. Endurance would be nice.
Complete as many rounds as possible in 15 minutes of:
6 dumbbell push press (40)
100m dumbbell farmer’s carry
Score: 6 2/3
Notes: glad I scaled cause the Farmer’s Carries got hard after 2 rounds. Push press were oretty easy and squats were good rest time. The Farmer’s Carry actually got my heart rate up more than I anticipated and I came in the door each time feeling like I just ran a sprint.
100 single unders
6 DB snatches (45)
uh. Ok. I’m done now.
Min 1, 1 Lateral burpee
Min 2, 2 Lateral burpees…..3,4,5
(hop over cone)
When you can no longer complete all burpees in designated minute, you are cut off.
Rest one minute then 800m run for time.
Score 9 rounds plus 6 burpees. 4:26 on the run
Notes: I honestly think Shirley’s programming is brilliant. Unfortuantley I think she based it entirely on my suite of weaknesses. I see burpees, pistols, and hand-stand pushups everywhere!
Today was tough. I gave up on the 10th round. I probably could have pushed it and got to round 11 but my head wasn’t in it. I felt good on the run, but went into cruise mode about half-way through, then picked it up again on the last stretch along Santa Monica. That warm up did me in I think.
10 minutes of stretching
1 mile run
50 Push press (45)
75 KBS (16)
50 Push press
Andy asked us to predict our times before the workout. I predicted 24:30. Pretty accurate (nowhere near Feitshans prediction whihc was only 10 seconds off). Glad I beat the time. And glad I scaled the weights. Push press and KB swings were a lot, but I moved through them quickly. I didn’t catch my mile time, but I know that the pull-ups are what slowed me down. First 25 I did 3 sets of 7 plus 4 more. Last 25 I did 2 sets of 5, 2 sets of 3, then 2’s and the last three were all one rep at a time.
Five rounds for max reps of: Body weight bench press (135#)
BENCH: 13, 9, 6, 4, 4
PULL UPs: 13, 11, 9, 7, 8
Total: 84 reps
Notes: I woke up surprisingly stiff and sore from yesterday. And this workout is always harder than it looks. rounds 3 - 5 are always very tough. I’d love to do this workout and bech pressing more often and get my bech press numbers back up. Ever since my broken arm, the pushing motion of pushups and bench press have been the hardest to recover. I’m at a decent strength level now, but I don’t think I can get the 225# 1rm that I had back when I started CF. I did a few reps of 185 in the warm up, but that was tough - too tough to get any good numbers today. Glad I went with 135.
Pull-ups actually felt really good. The grip gave way before anything else.
Fun workout. It got really hard during the Walking lunges. After that everythign slowed down quite a bit. I probably should have scaled the weight on them to 35#, but I’m glad I got through. I seirously thought about calling it quits around 30 reps.
Five rounds for time of:
10 ring pushups
30 double unders (counted attempts)
Ring pushups were tough but not as bad as I expected. The real time suck were the first 3 rounds of double unders cause I kept missing each mother-f—=ing rep. In rounds 4 and 5 I let go and and started repping out double unders 5 at a time. It’s this silly silly mind that just has to get out of the way. I think there were some squats in there.
My goal was to ge below 8 mintues so I decided to approach today with the following strategy: 4 reps per minute. It was really hard to stick with it because the frist 3 mintues felt way too easy. But the reps caught up to me in mintues 4 - 7 and it got tough.
Notes: happy with the PR. Running has never been my thing but I’ve really improved my 1 mile speed over the last few years. I think the firswt time I tested it I ran an 8:40 and that felt like I was sprinting the whole way.
The AMRAP was fine, but I was kind of toast after that and the second mile did not go very well…I never stopped but I was moving very slowly at a couple of points.
These got heavy fast, and also took the wind out of me. Felt good though. Worked on getting low in my split jerk as I have a tendency to get timid when the weight gets heavy.
20 mins to fin 5 Rep Max - Front Squats
175 - 185 (3)
Well, the 185 matches my old 3RM PR. I’ve never tried for 5 before so this was a good test. I generally hate Front Squats. Todayu I felt OK. Had great rack psositon. Problem is keeping my lower back arched and elbows up out of the bottom.