Sunday, October 5, 2008
Rings rings rings
We looked at gymnastic possibilities on the rings this past weekend, including progressions for various exercises. This was followed by a ladder race, with two teams going from 1 to 5 back to 1. One group used muscle-ups, while the other used pull-ups. This coming Saturday will likely take us back outside while we try to take advantage of the remaining good weather.
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Did the trainer's workout:
45 Double unders
45 Full Clean (135/95)
45 Ring dips
45 Double unders
21:28 as rx'd.
haha trainer's workout was way too scary
did the DL/HPC/FS/PJ with 95 lbs
took about 30 min
i'm tired
weighed in at ~149
60/70/75/70/70/70/2x60 lbs for pullups
bw at 170
44, 60, 65, 65, 65, 65, 65
Did the DL/HPC/FS/PJ today with 115lbs...40:32
...still no rings. Hopefully I can have them for "Ryan" tomorrow.
Ryan
20:40
sets of 4 and 3 for muscle-ups
sets of 11 and 10 for burpees
28 minutes and change for Ryan, as rx'd.
Just spotted this workout that I think is both awesome and hilariously named. I plan on doing it and hope someone else does it also.
"SMALL PENIS?"
Obj: Strength, Power Endurance
Warm up: 5 Rounds
10x Goblet Squat (M-24kg, W-16kg)
10x Pushup
5x Shoulder Press (wooden pole)
Training:
(1) Work up to 1RM Bench Press
(2) 6 Rounds
3x Bench Press @ 85% 1RM
1x Rope Pull
(3) 20 Rounds
30 Seconds Kettlebell Swing (M-24kg, W-16kg)
30 Seconds Rest
No rest between sections throughout, but don't rush, just work briskly.
haha...Small Penis looks fun, but I'll hold back on it mostly because I have some serious issues with the Bench Press.
well some of my times this week:
"Ryan" - 48:21 w/ jumping muscle-ups (i got my rings....this was pain)
"Erin" - 28:50 as RX'd....should have gone down in weight
I'm trying out today's at the AFC in the afternoon. I'm psyched that tomorrow's WOD was moved to Sunday; that's my 1-year CrossFit anniversary.
P.S.
I have a newfound respect for what you guys can do on rings :S
Squeezed in Erin before work:
3 rounds as rx'd in 11 minutes
Friday - Mr Joshua w/ 160lbs DL, 40 min?
Sunday - group stuff at the track, roar
lets all get shirts woo
just stumbled on this blog. I'm in cville and started xfit ~3 weeks ago. Coming off a 3 month strength program. Where can I find info on where you guys meet and how I can get involved?
Sorry if this is not the right place to post this.
Thanks!
Mark
mark dot farrington at gmail dot com
yo mark
our usual haunts are mem gym and the afc for uva kids, rocky top rec for olympic and kettlebell lifting, and lannigan field (track by klockner)
Bin posts random stuff on this blog and sends out emails through cvillecf@googlegroups.com
if you're a member at acac or something you should definitely consider switching to rocky top rec, it's the best
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