10 rounds, for time of:
10 Ring Dips
10 Pull-Ups
I used el bando rojo for the ring dips on this number, kipped my chin over the bar for the pull-ups. This WOD probably would not have been as bad (and I might have finished) if we hadn't done 50 chest-to-bar pull-ups earlier in the week. My hands looked like raw hamburger after the fifty... they like hammered shit after the hundred we did today.
I was half way through my 9th round when I hit the time cut-off at 15:00 min. I stopped midway though the WOD to tear off the grip tape I had around my hands and this cost me dearly. We also had judges/counters today to keep us honest... good stuff.
On a side note, I can't wait to be able to do ring dips at high volume without assistance. My last 2 crutches are the band on rings and the ab-mats on HSPU's. THEN all I gotta do is master muscle-ups and double-unders before my CrossFit repertoire is complete... at least on a novice level. Self improvement is sweeet and like my man Spencer says, it's all about the pursuit.
Word.
Showing posts with label ripped calluses are my friends. Show all posts
Showing posts with label ripped calluses are my friends. Show all posts
Wednesday, May 6, 2009
Monday, May 4, 2009
Qual-ee-fuh-cay-shee-un
We had the CrossFit Games Southwest Regional Qualifiers hosted at GSX this weekend. It was an awesome spectacle of strength, determination, and pure comptetiveness. Today's WOD was actually the 2nd WOD for the qualifier and I'm glad I had the opportunity to experience first-hand just how fit these athletes are. The workout?
50 chest to bar pullups
50 burpees
Simple right? Not. So. Much.
I watched guys pull though this in just over 3 minutes IN THE RAIN, but 4-5 min was a more common score for the male leaders. The top 3 female qualifiers pulled 6-7 min. I did this as rx'd and finished in 7:55 with only a handful of non-counted reps. My hat is off...
50 chest to bar pullups
50 burpees
Simple right? Not. So. Much.
I watched guys pull though this in just over 3 minutes IN THE RAIN, but 4-5 min was a more common score for the male leaders. The top 3 female qualifiers pulled 6-7 min. I did this as rx'd and finished in 7:55 with only a handful of non-counted reps. My hat is off...
Thursday, April 16, 2009
Grip That Snatch And Pull
Today's WOD was 10 rounds for time of:
5 185# snatch grip deadlifts
4 jumping lunges
3 handstand push-ups
We did a short warm-up then started on the deadlifts working up to a heavy set of 3. I topped out at 265#. On these snatch grips I gotta remember to get my hips lower than norm AND especially lower than my shoulders. Also, on ALL deadlifts I gotta work on synchronizing my hips and shoulders so that they come up in unison. My shoulders have a tendency to come up early. I did a 1 rep max snatch grip deadlift in February (02/16/09) and pulled 285# so a 3 x 265# ain't too shabby. That's 93% of my max pulled 3 times.
On the WOD I used two abmats on the hspu's and made it through all 30 reps. This is a personal best. The jumping lunges were just silly. My total time was 8:49.
Weight: 169.8
5 185# snatch grip deadlifts
4 jumping lunges
3 handstand push-ups
We did a short warm-up then started on the deadlifts working up to a heavy set of 3. I topped out at 265#. On these snatch grips I gotta remember to get my hips lower than norm AND especially lower than my shoulders. Also, on ALL deadlifts I gotta work on synchronizing my hips and shoulders so that they come up in unison. My shoulders have a tendency to come up early. I did a 1 rep max snatch grip deadlift in February (02/16/09) and pulled 285# so a 3 x 265# ain't too shabby. That's 93% of my max pulled 3 times.
On the WOD I used two abmats on the hspu's and made it through all 30 reps. This is a personal best. The jumping lunges were just silly. My total time was 8:49.
Weight: 169.8
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