Tag Archives: Ring Dips

“Alex”

About 6 hours sleep. 1 block breakfast. 6:00 am CFA workout.

Warm Up

Agility drills; shoulder dislocates; Sampsons; hip-mobility; calf and hamstring stretching; push-ups (15); squats (15); knees-to-elbows (15); pull-ups (medium band assisted, 15).

WOD: Alex

The CFA WOD is “Alex”, in honor of one of our members who is leaving, after today, for the Marines.

3 rounds of:
400m run for time
Max ring dips in 400m run time
Power Cleans using ring dip reps for time (M-115lbs/W-75lbs)
3 minutes rest b/w rounds
Post slowest run time, total ring dips, slowest power clean time.

I used two small rubber bands to assist on the ring dips and a 40 kg set-up on the cleans.

Results:
Round One: 1:17, 21, 4:41 finish (i.e. cleans in 2:07)
Round Two: 1:25, 16, 4:45 finish (i.e. cleans in 1:55)
Round Three: 1:28, 10, 3:30 finish (clean time unknown; the dips interval was cut short by accident)

A fun, kinda sweaty workout. My power cleans felt good. Naturally, I could have gone heavier, but I want to keep babying my back. Which is actually feeling fine today, a week later. Whew!

Two more workouts with CrossFit Asheville before we depart for the summer. I’m going to miss everybody.

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“In the Fight.” aka Vicious. Laid low.

Substantial sleep, woke up sore and stiff in the lower obliques of my back. Got a good breakfast and coffee in, took Lena and Orion for a stroller walk round the ‘hood and to GreenLife, and had a small second breakfast. Then off to Open Gym time at CrossFit Asheville.

Warm Up

Running, martial arts punches and footwork, shoulder dislocates, sampson and hip mobility, walking lunges (10 per side), ring dips (12, small band assist), windshield wipers (12), wide grip pull ups (10, all dead hang). The windshield wipers got me thinking that maybe my back soreness was due to them. Then, to get ready for the workout, I did the Burgener warm-up, a few 35 lb dumbbell hang power cleans, a few push-presses at 75 lbs, and a few swings of the 52.9 lb kettlebell.

WOD: “In the Fight”

“In the Fight” is the CrossFit Asheville WOD This nasty and vicious workout left me a broken man.

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Complete 3 total rounds.
1. Tire flip
2. Dumbbell Power Clean (M-35lbs, W-25lbs)
3. Burpee Box Hurdle (M-20″, W-18″)
4. Push Press (M-75lbs, W-55lbs)
5. Kettlebell swing (M-1.5 pood, W-1 pood)
The clock does not reset or stop between exercises. On call of “rotate” move to next station immediately for good score. One point is given for each rep. Post total score and loads to comments.

Results: AS Rx’d, except I rested 2 minutes between rounds 2 and three. Total reps: 129.

It was hot out and I got a sweat working. During the second round on the Dumbbell Power Cleans, on about the 5th rep, I felt a crazy popping up and down the ribs on both sides of my back. This was painful and the ache from it has persisted for several hours. Will monitor.

Stretching

As you might expect from my report of an acute “injury,” I stretched out a lot after the WOD.

Pull Up Challenge Rest Day

Normally, when I work out, I also do my Pull-Ups. And I’ve already done 10 today! But I will give my body and my back a bit of extra rest and put off day 33 until tomorrow.

Pain is weakness leaving the body.

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“The Good Snatch.” PUC Day 32.

I’ve been a little distracted today because I’m trying to help Randy, Shanna and Corey set up a new WordPress blog at CrossFit Asheville. It’s off to a start, so now I’ve got to refocus on my own stuff.

In other news, I’m planning to move this “Training Board” blog over to a self-hosted WordPress installation on my domain at my web hosting service. So I’m tinkering with that too.

Up early after a decent but short (5 hour?) sleep. Feeling pretty good. And off to a 6:00 am workout at CrossFit Asheville.

Warm Up

Running. Martial Arts Punching and Footwork exercises. Shoulder dislocates. Hip mobility and Sampson stretches. Pull-Ups (10 wide grip, unassisted). Windshield wipers (lying prone, 10). Walking lunges (10 each side). Ring dips (assisted w/ medium band).

Strength / Skill

Hang Power Snatches: find your 1 rep max.

Results:
10 x 45 / 7 x 65 / 5 x 65 / 3 x 75 / 3 x 85 / 2 x 95 (PR)

This was easier than I thought, and yet, the higher weights are very tough. As you can see I didn’t really look for a “1 rep”… I feel good about what I did.

WOD: Lunges, Pull-Ups, Wall-Ball Sit-Ups

For time:

100 feet walking lunge
15 pull-ups
15 wall ball sit-ups

100 feet walking lunge
12 pull-ups
12 wall ball sit-ups

100 feet walking lunge
9 pull-ups
9 wall ball sit-ups

100 feet walking lunge

Not a difficult workout, but a sweaty one. It was easier for me since I was using a resistance band (medium size) for the pull-ups. So, yeah, I am not completely done with resistance bands yet. When I can do 21, 15, 9 unassisted pull-ups, I will have arrived.

Result:
8:24

Pull-Up Challenge Day 32

As has been my custom on the past few days, I did my first 10 during the warm-up. That leaves 22 pull-ups. I intend to do sets of 3 to 6 on 4 minute intervals, for a total time of about 24 minutes.

Results:

Reps #1-10: During CFAVL Warm-Up (see above).
Reps #11-14: 2:18 pm. Front grip.
Reps #15-20: SET OF 6. 2:22 pm. Front grip.
Reps #21-23: 2:26 pm. Front grip.
Reps #24-29: 2:30 pm. Reverse grip.
Reps #30-33: 2:38 pm. Reverse grip.

Life is good.

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“Nasty Gals.” PUC Day 31. Unassisted Pull Ups in WOD!

I tried and I tried to sleep last night, but sleep took hours coming. I went to the 6:00 am workout with only 4 hours of sleep under my belt. Inexplicably, today Lena woke up at 5:00 am, BEFORE I got out of bed. Sleep problems at home. 2 block breakfast (salmon and banana and coffee) and off to CrossFit Asheville.

Warm Up

Martial Arts Warm-Up routines (running, shadow boxing, footwork). Shoulder dislocates, sampsons, hip mobility, calf and hamstring stretching, etc. Then Windshield Wipers (8), Chest to Bar Pull Ups (10, dead hang), Walking Lunges (20, 10 for each leg), and Ring Dips (medium band assisted, 15).

Skill/Strength Work

Max Height Box Jump

Results:
39.25″ — a new PR!

WOD: “Nasty Gals”

Compare the CrossFit named workout “Nasty Girls”, which was yesterday’s Main Site WOD.

3 rounds for time of:
50 squats
7 chest-to-bar pullups
10 hang power cleans (M-115lbs, W-75lbs)

For me, a difficult workout. But it still marked some milestones. A heavy weight, and … drumroll please, unassisted pull-ups.

Total Time: 11:54.
100 lbs. on the Hang Power Cleans (first 2 reps at 110 lbs.)

MY FIRST EVER WOD WITH UNASSISTED (KIPPING) PULL-UPS!

Stretching/Skill

After the workout, I was feeling the stress in my forearms and joints. I did some mild stretching. I also worked on kicking up into a freestanding handstand. I am almost there!

Pull-Up Challenge Day 31

It’s a bit cheeky, but today I am going to call it good. I’ve done all my 31 pull ups. I did happen to do 10 dead hang pull ups during the warm-up. And then I did 21 unassisted pull-ups during the workout. Even though these weren’t all DEAD HANG pull-ups, they were full-range kipping pull ups performed at high intensity. They deserve to count and my body needs them to.

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