Tag Archives: ring dips

Elizabeth, We Meet Again

The “girls” of Crossfit are always looming out there. Call them what you will, but those benchmarks lay in wait, ready to pounce at any time.

Today… Elizabeth pounced at our box.

always-warm-up-thoroughlyWandered in for the 8:30 class with Ev, Todd & Melissa, KB, and Lara — and Coach Bill. Haven’t seen Bill for a while, so it was nice to catch up a bit. We started with a 400m jog (learned today that my No Bulls are definitely not great for jogging) and came in for two rounds of:

  • 5 inchworms + 1 push up
  • 10 overhead squats with a PVC pipe
  • 15 hip extension on GHD or good mornings (good mornings with a PVC pipe were fine)
  • 30 sec per side of banded front-rack stretch (I think we did more like a minute each side and the last round we did even more)

We did a little bit of clean skill work with a PVC pipe and empty barbell, then added a little weight to the bar. Did a little ring dip warm-up, then did 5 power cleans and 5 ring dips, added more weight, and did 5 and 5 again.

elizabeth-wodElizabeth is:

  • 21-15-9 reps for time of:
    • Cleans (we did Power cleans today instead of the usual Squat cleans)
    • Ring dips
  • Competitor: 135/95#
  • Performance:Β 15-12-9, 115/75#
  • Fitness: 15-12-9, 75/55# & push-ups instead of ring dips

Now Bill, in typical Bill fashion, wanted us to shoot for the 5-8 minute range.

My last Elizabeth time (I had to hunt a bit) was December 2016, so it’s been a while. I did 21-15-9 with 95# squat cleans and ugly ring dips, finishing in 10:47.

Today I did 21-15-9 with 115# power cleans and ugly ring dips, finishing in 8:56. This week has worked shoulders, lats, and triceps hard, so those ring dips were AWFUL. But my power cleans (mostly muscle cleans really) were ok after the round of 21.

Ev did 21-15-9 today with 75# on the bar and dips between two 30″ boxes — in 6:56. She did awesome.

I will take power cleans over squat cleans any day of the week. πŸ™‚

Thanks for the encouragement Bill, and great work everybody!!

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Flying Wallendas (aka Ring Muscle Ups)

Though many folks may appreciate the challenge of flying through the air like an acrobat, gymnast, or pilot — I am not ashamed to say that such daring feats have rarely been in my wheelhouse, even at a young age. My sister was the daredevil in the family, not I.

wallendas_1962aBut today’s skills-based workout at Continuum reminded me a bit of the Flying Wallendas (high wire act from the first half of the 20th century) and the song “The Daring Young Man on the Flying Trapeze” from even earlier:

He’d fly through the air with the greatest of ease,

That daring young man on the flying trapeze.”

Anyway… Enough of the weird places my head goes!

Coach Drea had me, Jonathan, Logan, Todd & Melissa to deal with this morning at the 8:30 class, and the only “Wallenda” among us was Todd. πŸ™‚ ‘Cause it definitely wasn’t me!

Today’s challenge was to work on ring muscle-ups, but we started with some shoulder mobility, did a bit of the warm-up (and a 2 minute bike or row), and then worked through many muscle-up variations.

We spent about 20 minutes on muscle-up practice, on low rings and high. Todd was doing sets of three and worked through several rounds of that. The rest of us bounced around and just tried different things.

Gymnastics-ringsI’m happy to say two things:

  1. My kipping swing on the rings has improved. I was able to get my hips pretty high in the air, much to my own chagrin.
  2. And I managed a single jumping muscle-up on lowered rings and starting on a pile of two 45# plates.

One. And it was exciting!

But I proved once again that heights are a challenge. At one point we were helping one another with a boost to get up on the higher rings and I couldn’t even convince my knees to straighten to let Jonathan push me up. (Funny enough, when I helped him, we ended up in an awkward position where he ended up almost leap frogging me and I went forward underneath — we laughed a lot!)

Once that was done, we did more strict pull-ups and ring dips. I did three rounds of rapidly depleting max effort.

  • Strict pull-ups: 5, 4, 2
  • String ring dips: 10, 5, 0

Somehow while swinging around on the rings I managed to tear a blister between the palm and wrist on my right hand and that slowed me down a bit with the ring dips. Pull-ups… well, they just fade pretty quickly.

Everybody did awesome. Lots of folks flying around. πŸ™‚

c3ae1d5e-abfb-4407-9920-1080d6c7b6d3

Speedy Row!

So this morning I headed in for the 8:30 workout and I was ready to run. I wasn’t happy I was going to run, but I had a goal in mind – a 10 minute mile. I had a hat, gloves, and an extra shirt to layer on. Thankfully it seems I can keep my good thoughts for another day when it’s warmer. πŸ™‚

winner-clipart-winner-clipart-1Headed in and met Logan. We both chatted about the fact that it was going to be chilly, but at least it wasn’t snowing. And as we headed in with Drea & Noah, she suggested that if we were fighting a cold or injuries, it would probably be a good day to row instead.

It was like winning the lottery. πŸ™‚

We did the same warm-up as yesterday and that proved that the prize for the day didn’t extend to that. πŸ™‚ But we chugged through it pretty well.

Once that was done, we talked about the skills work today. Strict chest-to-bar pull-ups and strict ring dips. We tried a few things and eventually I used the green band (little blue + red bands didn’t cut it) to at least get my chest to the bar. It was a challenge for sure — mobility wasn’t awesome at that point.

20180206_092038We finished talking about that and then headed over to the rowers. 2000m. Go fast.

I guessed and thought maybe I’d be done in the 8:30 to 9 minute mark. Drea thought maybe 9:30. Logan was about in the same boat.

And we were off to the races. Though my left knee was a little fired up, I chugged through and managed to get through 1000m in right under 4 minutes. Apparently I was moving better than I thought, despite what my knee said.

I finished it at 8:15.9. Fastest I’ve ever finished 2000m by a long shot. Usually I’m around 9 minutes. Not today!

Surprised myself, but I think I surprised Drea too. πŸ™‚ Caleb was cheering me on the whole time too. I was pretty fried by the end, but very happy with the result.

ring-dipFrom there, we went back to the rig and worked through the strict C2Bs and ring dips. C2Bs I think I may have touched the bar twice, but I was getting better height and pull than earlier.

Ring dips felt good though. I even did weighted ones with a 10# plate and should have gone heavier. Awkward dangling the weight on a belt with a chain, but hey… we made it work. πŸ™‚

So all in all a pretty good day, but I definitely feel the cold coming on. Bah.

Anyway – great work Logan! And thanks for the encouragement Drea & Caleb!

30 seconds on, 30 seconds off for how long?

Today has been a mess. Meetings. Doctor appts. And not a lot of progress on any front. But I didn’t want to start the week off without a workout.

Made it in for a 4:45 with Coach Larry with Katie and Stacy. We started with a 5 minute row or bike and then got right into some deadlift warm-ups. Then we talked about the various options… scaling toes to bar, ring dips, and handstand push-ups.

Why? Because we had a whole mess of reps to complete… in 40 minutes.

  • Perform 10 rounds of the following, completing as many reps of each exercise as possible:
    • 30 seconds of toes-to-bars
    • Rest 30 seconds
    • 30 seconds of dips
    • Rest 30 seconds
    • 30 seconds of deadlifts #155/105
    • Rest 30 seconds
    • 30 seconds of handstand push-ups
    • Rest 30 seconds
  • 10 rounds at 4 minutes each = 40 minutes

This was a bit of a challenge. Minor understatement.

  • Made it through 6 rounds of actual toes to bar and I was very happy with that. Dropped back to knees-to-elbows after that.
  • Ring dips were awful after a while and I had to put a foot on the ground a few times. Not sure some of my last couple of rounds actually ended up with locked out arms.
  • I could have done the 155# deadlifts, or gone with body weight deadlifts (220#). I split the difference and went with 185#.
  • And the handstand push-ups? Well, I started with strict handstand push-ups, moved to kipping handstand push-ups, and then fell to pike push-ups. Lots and lots of pike push-ups.

I didn’t get anywhere near the big numbers put up by others earlier in the day, but I was damn happy with my toes to bar, which are always hit and miss.

Thanks for the push Larry and great work Stacy & Katie! This was a doozy of a start to the week!

Snap-Crackle-Pop

It’s Monday and nobody really wanted to get moving this morning. But we did. The new 2 year old Blue Healer puppy running around our house made sure of that.

rice-crispies-snap-crackle-pop-memeOnce everybody was off to school and I got a little started for work, it was time to head into the box for the first workout of the week. Coach Drea had a good group of folks today – we had Clare, Todd & Melissa, Lara, and Logan.

We started with a new warm-up that involved stretching, lunges, and torturous lacrosse balls — but it was still better than a minute of single-unders followed by a minute of jumping jacks, so I think I’ll survive. πŸ™‚

The workout involved Turkish get-ups, so we did some refresher with those, a bit more with ring dip variations, and a quick discussion of rowing and assault bikes. Todd was nice enough last week to give up a rower, so I took one for the team and used an assault bike today. Probably a really poor decision made for a really good reason. πŸ™‚

  • Metcon – rounds and reps
  • 20 minute AMRAP
    • 20/15 calorie row
    • 15 ring dips (performance) or 10 band- or foot-assisted ring dips (fitness)
    • 10 Turkish get-ups (40/25# dumbbell) (performance) or 5 Turkish get-ups (20/15# dumbbell) (fitness)
assault-bike
Evil, Evil, Evil Devil’s Tricycle

I varied it a little bit (shocking):

  • Tried for 25 calories on the assault bike
  • 10 ring dips
  • 5 Turkish get-ups with a 15# dumbbell

I’m honestly not sure which was the worst part of this one for me — the get-ups or the assault bike. But I’m leaning towards the bike. That damn Devil’s Tricycle.

So how’d it go?

  • 25 calories, 10 ring dips, 5 get-ups (knee pop)
  • 21 calories, 10 ring dips, 5 get-ups
  • 19 calories, 10 ring dips, 5 get-ups
  • 13 calories
  • (average: 21.5 calories or so)

The Devil’s Tricycle is not a good piece of equipment for me. It makes my knees and shoulders hurt like no other equipment at the box. So it’s likely something I need to do more often (a mental struggle at best, a physical one at worst). I literally pushed to 9 or 10 calories and had to stop dead because either my knees were burning or my shoulders were.

Gymnastics-ringsRing dips actually went ok today. Mostly I did sets of 3 or 2, which took a while, but I didn’t require a band or jump to finish them off. My last couple were really rough singles, but I did ’em. It’s amazing how much better they were than a couple of weeks ago when we did 40 push-ups before we attempted ring dips and I couldn’t do more than a couple really ragged ones. πŸ™‚

Turkish Get-ups are one of those independent movements (i.e. single arm, not two arms) that have always given me issues. I have pulled a groin doing them in the past (day after a sprinting WOD). And the mobility in my shoulders and hips has usually been a limiting factor.

Today I was very very tentative with them. I started out with a 15# dumbbell and actually dropped it while we were warming up. Simply trying to get the movement down with a arm straightened overhead was challenging by itself.Β The only bad part was a pop in my left knee during the 1st set of 5. I’ve gone ahead and iced it and it doesn’t seem to be much worse for the wear, but I’ll keep an eye on it.

icing-kneeBut during the workout, I did three sets of 5 alternating Turkish get-ups today and did ok with them. Definitely not pretty, but more consistent every time than ever before. So I’ll count that as solid progress.

So I made it through 3 full rounds + 13 calories. It was a struggle and I’ll take it.

Now I should get some work done. πŸ™‚

Great work 8:30 class! And next time I’m claiming a rower. πŸ˜€

Shoulders are on Fire

There are workouts where you know you’re going to come out of it stronger than before and there are those workouts that flirt with pushing you to failure. Today was the latter.

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Headed in for an 8:30am workout and we had a heck of a large class for Coach Drea. Bill & Amber, Sarah, Lara & Jordan, Carrie, Melissa, Caleb, Logan, and Matt & Abigail. There were people everywhere!

We started with the animals warm-up, moved on to push-up form, and then grabbed bars to practice push jerks and push press. And she did demos of bench press and ring dips. Plus we did some work on HSPUs and progressions.

Yes, this was going to be a doozy of a workout.

  • For time:
    • 40 push-ups (Performance) (or 30 knee push-ups Fitness)
    • 30 ring dips (Performance) (or 25 modified ring dips Fitness)
    • 20 handstand push-ups (Performance) or (20 pike push-ups Fitness)
    • 20 bench presses, 115/75# (Performance) (or 15 bench presses 75/55# Fitness)
    • 15 push jerks, same weight (Performance) (or 10 push jerks Fitness)
    • 10 push presses (Performance) (or 5 push presses Fitness)

jim-carrey-ace-ventura-arms

Early classes used the Ace Ventura scene to the right to describe how they felt afterwards. And I can definitely concur.

We went in two heats and I was in the second heat. I finished in 15:38, but damn this was awful and my shoulders were on fire.

  • 40 push-ups
  • 2 ring-dips, wondering what the heck just happened, 3 more ring-dips, then transitioning to jumping ring dips where I would jump into a locked-out position and lower myself to the floor as slowly as possible
  • 1 pike push-up on the floor, laughing because I almost smacked my head into the ground. 1 pike push-up attempt from a plyo box, continuing to laugh. Moved to 20 strict dumbbell presses with 25# dumbbells overhead.
  • 1 95# bench press. shifted to 75#. did sets of 5, then a bunch of 3s.
  • 15 ugly-ass push jerks at 75#. Nicole did her best to coach about foot position and knees, but my shoulders were so fired up I could barely hold on to it for more than 2 or 3 reps at a time.
  • 10 push presses — ugly, ugly push presses in small sets

That was an awful, awful 15+ minutes. By the end my right arm worked, but my left arm was barely able to go over my head with assistance. I scaled every single part of the workout after the push-ups.

my-shoulders-are-on-fireThat was by far the ugliest performance I’ve done in a long while in class, simply because my shoulders were on fire the whole time. The push-ups didn’t feel bad, but by that first ring dip I was wondering what the heck I’d gotten myself into.

Wow. Tomorrow is going to be a rest day because I may not be able to raise my arms over my head. πŸ™‚

Great work 8:30 class! (And 9:30 class, since I stuck around for the nutrition seminar with Nicole at 10:30!)

Gymnastics plus Team WOD equals Tired

So this morning I had the opportunity not only to attend Coach Nicole’s gymnastics class (my core will be sore) but attend a Team WOD put together by Coach Clare. (And then I sat through the 2 hour 45 minute running time of Blade Runner 2049, but that’s a topic for a different blog.)

I was able to attend both with AJ today, which was cool. She’s had so much going on with soccer over the last few weeks that she hasn’t had many opportunities to WOD with us, so that was great. Plus it gave her an opportunity to meet Nicole!

Unfortunately she may have banged her head while at an all-day party for a friend’s birthday up at Great Wolf Lodge, so we think she may have a minor concussion — which came into play later.

Gymnastics Class

There were quite a few of us for Nicole’s class — Clare, Clara, Stacie, Deana & Marino, Carrie, Caleb & Megan, Jed, and Adi.

We started with some fun stuff. We started in two teams and did a kettlebell relay race where each person got into a plank and touched a line of kettlebells with each hand (one at a time), scuttling sideways, then did a bear crawl to a cone, and ran back. It was entertaining. πŸ™‚ (Here’s an example from Youtube!)

Plank_M_WorkoutLabs

From there we did a few other movements, like holding a good plank for 1 minute, 48 seconds, and 36 seconds, with a 30 second Jefferson curl hold, and a decreasing rest (1 minute, 48 seconds, and 36 seconds funny enough).

And then we moved to the rig to do some “hanging around” — hanging from the bar in an active shoulders position for a 3 count, then putting your feet into a 45 degree hold for another 3 count, and then a 90 degree hold for a 3 count (or holding your knees up, which is what I did). I had a hard time showing AJ how to pull those off, so Nicole came over and helped.

supermanAfter that we did a Superman hold with 5 cat/cow’s and a rest, in the same 1 minute/48 seconds/36 second pattern we did with the plank/Jefferson curl/rest combination.

We did a bit of ring dip work, trying to focus on getting our shoulders into the proper place with our elbows up… That was entertaining. I definitely felt it in muscle groups I’ve not felt it before — especially my pectoral. Not sure I have that down yet, but it gives me somewhere to start.

Lastly we did some push-up work, because apparently we have a lot of push-ups to do on Friday. It was interesting to see the “snake” method vs. the butt-up method shown. Mine were ok, but they always give up eventually — so it was good to see some scaling options to change the angle — i.e. to weight plates (she used two 45#s), a weight bench, or a plyo box.

Team WOD

And that was it today for that. Of course, we couldn’t just let it be… No, we had to do the team workout as well — and I set myself up for that one by roping in Robert as well. πŸ™‚ (I felt a little bad that I think Adi thought we would be on a team together — using a 70# kettlebell for part of the workout– but he ended up going with another team and did great.)

assault-bikeSo we started the team WOD with a little competition… Devil’s Tricycle to Devil’s Tricycle. Two pairs would face off across from one another with a poor, unsuspecting foam roller in the middle. The breeze blowing from the assault bike would push the roller towards the competition — and the one who got it all the way across won.

We’ve done this before, but it was entertaining. I went vs. Brent and the damn roller didn’t move for what seemed like minutes, but it was only seconds. And eventually I ran out of steam and Brent got the better of me. Caleb went vs. Darcy with some help from Larry… AJ went vs. Adi with a bit of help.

It was a hoot.

2013-thrusters-combinedAfter that, we did some thruster refresher work with a PVC pipe before we broke into our teams and started gathering equipment. It was me, Robert, and AJ on a team, but we were far from alone. I think we had 6 or 7 teams all together.

We needed:

  • A kettlebell (we had two — a 55# for Robert and I and a 25# for AJ)
  • An empty barbell (45# for Robert and I and a 15# trainer bar for AJ)

kettlebell-swingItems in hand, we tackled the WOD in question:

  • Teams of 3
  • 100 KBS 53/35
  • 400m run
  • 100 barbell thrusters 45/35
  • 400m run
  • 80 burpees
  • 400m run
  • 100 barbell thrusters
  • 400m run
  • 100 KBS

Yes, this was going to be a doozy. Running and lots of reps. Yay? πŸ™‚ And, to make matters worse, Clare added the following to the workout:

  • While a member was doing KBS, another member had to do air squats (and the third could rest)
  • While a member was doing thrusters, another member had to plank (and the third could rest)
  • Burpees we could arrange however we wanted, together, separately, or sequentially…
  • And all three team members would do the run together.

That said, we started out with the best of intentions, but AJ’s headache got worse after the KBS and some air squats, so we had her bow out. She squeezed in a few more planks later on, but that was fine.

burpees-suck-white-e1415664950623We did:

  • 100 KBS
  • 100 thrusters
  • 80 burpees (these were no fun)
  • 66 thrusters
  • 66 KBS

And we did a lot of walking. There wasn’t a lot of rest for the two of us, so we used the “run” as our rest. πŸ™‚

Great work Robert! AJ’s head felt better later, but we’ll keep an eye on her just in case. And we all survived in the beautiful weather today.

So thank you Coaches Nicole & Clare for the fun workouts today. Definitely a challenge.

And somehow I managed to not fall asleep (much) during the movie! Have a great weekend folks!