Aush Posted March 19, 2010 Share Posted March 19, 2010 18 Mar 3 rounds of ring strength series Muscle Up -> L-Sit -> Tuck Planch -> L-sit -> Shoulder Stand -> 15 RTO support -> Adv Tuck Back Lever *Rested 2-3 mins between rounds Then 5x15 sec Adv Tuck Front Lever *Rested 90 sec between reps Grip: 3x5 Two handed-Pinch Lifts with two 15kg plates 3 Rounds of: Wrist Roll w/5# weight 15# Block weight pass from hand to hand (wide face) Switched up wrist rolls from backwards, forwards, arms straight out, arms tucked in bent at elbows only, etc... Quote Link to comment Share on other sites More sharing options...
Aush Posted March 20, 2010 Author Share Posted March 20, 2010 Did the CF mainsite WOD continuously running clock 1 Pull Up and 1 HSPU first minute, then 2 PU + 2 HSPU second minute, 3 PU + 3 HSPU third minute, etc.... Got to round of 8 HSPU, then did 1 of 9th round before calling it quits on HSPUs Then continued with Pull Ups to round of 15 but failed I think 3 or 4 pull ups from completing within the minute. My abs were sore after this workout, but I think that had EVERYTHING to do with my ring workout yesterday...also since working grip my grip was shot for the pull ups... Quote Link to comment Share on other sites More sharing options...
Aush Posted March 23, 2010 Author Share Posted March 23, 2010 (edited) No specific grip work: 4 Rounds 10 Swinging Dips (fwd swing dip only) 15 secs Support Hold (RTO) 40' Ag Walk Rest 20-30 secs between movements Rest 2-3 mins between rounds Have video at home... I think I'll start adding it to my log...that will help me see my progress as well Edit: Actually I think I can link the videos from work... Round 1 Round 2 Round 3 Round 4 Edited March 23, 2010 by Aush Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted March 23, 2010 Share Posted March 23, 2010 No specific grip work: 4 Rounds 10 Swinging Dips (fwd swing dip only) 15 secs Support Hold (RTO) 40' Ag Walk Rest 20-30 secs between movements Rest 2-3 mins between rounds Have video at home... I think I'll start adding it to my log...that will help me see my progress as well Edit: Actually I think I can link the videos from work... Round 1 Round 2 Round 3 Round 4 Your links have an extra "http/" in them. Remove it and that should fix them right up. Are you a gymnast or more of a CFer? Either way I like what I see! Quote Link to comment Share on other sites More sharing options...
Aush Posted March 23, 2010 Author Share Posted March 23, 2010 No specific grip work: 4 Rounds 10 Swinging Dips (fwd swing dip only) 15 secs Support Hold (RTO) 40' Ag Walk Rest 20-30 secs between movements Rest 2-3 mins between rounds Have video at home... I think I'll start adding it to my log...that will help me see my progress as well Edit: Actually I think I can link the videos from work... Okay THANKS Malachi! Links fixed...I couldn't see the whole insert link box when it popped up at work so I couldn't tell...darn gov't computer...I'm DEFINITELY more of a CF'er...but I have fallen in love w/gymnastics... Quote Link to comment Share on other sites More sharing options...
Aush Posted March 23, 2010 Author Share Posted March 23, 2010 Workout from today...ring stuff was from yesterday...these links should be correct. WOD 3 Rounds 10 275# Deadlift 50 Double Unders Time 5:46Grip Work Okay, here is where I need feedback from you guys...I am trying to follow Mr. David Horne's beginner routine...I switched the wrist curls for wrist roller w/5# Make shift pinch grip apparatus using a broken end of oly bar...is there a better way to do this? Quote Link to comment Share on other sites More sharing options...
Aush Posted March 24, 2010 Author Share Posted March 24, 2010 ALL LINKS (WFS) 3 Rounds Each of: 1 BL + 3 TEMPO Muscle Ups 1 PL + 3 Side Lever Pulls 1 FL + 3 L-sit Lifts Finish with 10 Bridge Wall Walks Hold each static hold variation for 15 seconds (BL, PL, FL) TEMPO is 3-1-3 *I subbed Kipping Muscle Ups for TEMPO MU when I got tired ** subbed 1/2 Windshield Wiper for Side Lever Pull because I suck at SLP's *** subbed L-sit extensions for L-sit Lifts In all VERY humbling workout : ) Grip Work: 2 rounds of Vertical Bar 2" Grip holds 60 secs (65# in each hand) 20 reps block weight passes (15# weight) Lever Work with 15# one ended DB (very new to Lever work, so not sure if I'm doing this right, will have to get video) VIDEOS: Quote Link to comment Share on other sites More sharing options...
Aush Posted March 26, 2010 Author Share Posted March 26, 2010 Rest day today...and MUCH needed, but I did go to the gym and play with the Grip Cert Pinch Clean...I got 4 10# on my right hand...couldn't deadlift it with the left hand. I issued this challenge to my gym so hopefully I'll generate much more grip strength interest at Crossfit San Diego Quote Link to comment Share on other sites More sharing options...
BroodingMoon Posted March 27, 2010 Share Posted March 27, 2010 I like how you have the whole place to yourself! Good stuff man, strong muscle-ups and solid clean with the 4 10's. Quote Link to comment Share on other sites More sharing options...
Aush Posted March 30, 2010 Author Share Posted March 30, 2010 Yeah, LOVE having the gym to myself...I can play my music without the groans...and I listen to everything from 50 Cent to Phil Collins...LOL! Just had my first baby boy on 27 Mar!! Loving it, he's got a nice solid grip too...and I think his hands are going to be bigger than mine eventually : ) Quote Link to comment Share on other sites More sharing options...
Aush Posted May 6, 2010 Author Share Posted May 6, 2010 Out of it for a bit with the new baby boy and then I did a workout and got some bad shoulder ju-ju going on. I think my bursa sac was inflammed because it was painful to move my shoulder for about 1.5 days, then I was jumping rope and trying to teach a girl muscle-ups on the rings and my shoulder is now pain-free...anyway will be taking it easy: From 03May2010 12 cycles of Ring Handstand 30 secs holds with 45 secs rest = 1 cycle By cycle 6 my rest had creeped to 60 secs By the 8-12 cycle my rest was anywhere from 75-120 secs!! Ways to go on these. Then did my WODs First was Tempo Back Sqt and Pull-Up couplet.. Tempo Back Sqt (Tempo = 30X0), all rest was = 3 mins 2 BS - 120 rest 15 Chest to bar (CTB) Pull Ups rest 2 BS - 120 rest 15 CTB rest 1 BS - 130 rest 15 CTB rest 1 BS - 130 rest 15 CTB Then AMRAP Harop Curls (with back leg shin on ground) 3 rounds (EACH LEG) of interval 30 sec on/60 sec off between each leg I got 11-12 reps on each interval for both sides Finally 5x10 Unbroken kipped toes to bar/45 sec rest between sets Took around 15 seconds for each set until set 5 which took probably 25 seconds as I lost my kip and was too tired to get it back. Quote Link to comment Share on other sites More sharing options...
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