Muscle it up...

Warm up Row 2000m and walk to the park and warm up with pull ups on the ring. Focus on the correct pull that is needed for the muscle up.

Workout - 30 muscleups for time.

Modification - jump pull with transition into a ring dip.


Okay, after reviewing the video I see that I need a lot of work. In this workout I was jumping way too high to mimic a muscle up. In a true muscle up I would be catching the dip way lower than I am in the video. Well, I guess you have to start somewhere. During the workout out I felt like I was doing plenty of work. Now I know that I need a deeper dip if I ever want to get a real muscle up.

Strength Day

Warm up - Run to the end of the logging road and back up.

Back Squat
45/5, 65/3, 95/3, 135/5, 135/5, 135/5

Pull Ups
5, 4, 5(this set was chinup way)

Kettlebell Fun

After a hell of a day at work all I wanted to do was lay down and not think about anything.

Finally, I mustarded up the motivation to workout but just could not push too hard. It felt like a LSD day (Long Slow Distance) and I plodded through the workout.

WOD:
10 - 16kg kettlebell clean and jerks (Right and Left)
10 - 16kg Kettlebell Snatches (R and L)
10 - 16kg Kettlebell 2 handed swings

2 Rounds for time

9:33 was my time

Endurance Workout

Row 5k

22:43

Just rowed. I was not trying to break any records. :)

Partner Run/Row

Today I finally got to do a workout that have wanted to do for a while now.

We warmed up with
3 sets of 10 Double Unders
L-sits (while the other was double undering)

5 sets of 2 Ring dips

WOD
Person A - Runs 400m while
Person B - Rows for distance
then
Person B - Runs for 400m while
Person A - Rows for distance

Do this rotation 4 times. The person who rows the furthest "wins."
It was a neck to neck race the whole time. In the end I rowed 1725m and my friend rowed 1685m. Wow that was tight. What a great little workout. My legs were lead after rowing each time.

Endurance + Max Effort Day

AM Workout

Jog to Cornwall Park
Run up the steep hill as fast as I can 4 times
Jog home


PM Workout

Warm up with 1km Row

Deadlifts (lbs/reps)
135/5, 155/5, 175/3, 200/4
Thoughts: Well 200 is my 1 rep PR. So if I can pull it 4 times my 1 rep PR is way above that. I can't wait to test it out.
Form: it could be better. Some rounding of the back occured but all it good. It is getting easier each week.

Press (lbs/reps)
45/5, 65/3, 85/3, 90/1, 85/3
Thoughts: I feel like I have regressed on this. I guess that is what happens when you do other things instead of pressing. If you don't use it you lose it.

Deck to Sky

Warm Up
2000M Row
5 sets of 3 bar dips

WOD
12-9-6

20# Dumbbell Burpee-Squat Clean-Thruster
Kipping Pullups

Time 7:46

Last time I did this workout (May) I suffered like a dog for more than 12 minutes. This time I rocked the workout. I contribute that to all the strength training I have been doing on my poor legs.

Cheers.

Mini Angie and Kettlebell ladder

Warm ups row 1000m
4 sets of L-sits

WOD
50 Pullups
50 Pushups
50 Situps
50 Air Squats

Time: 14:54

Kettlebell ladder
12kg, 16kg, .... up to the big one (50 swings total). I will post weight later.
4 minutes and 14 seconds total

10 of each 30 seconds rest and back down.

Endurance + Max Effort Day

AM Workout
Warmup Jogging
2 minutes hard
1 minute easy
6 times.


PM Workout
Warmup with 500m Row

Back Squat
45/5, 65/3, 95/2, 140/1(Bar was misloaded), 130/5, 130/5, 130/5

Pull Ups
Dead Hang on Rings in the Park - 5/5/5/5
Kipping on Rings - 10

Modified Mashup

Warm up with 2000 m row.

Workout
A mash up of Grace and Zoe (but I modified it).
Instead of full clean and jerks I did hang clean and jerks.
Instead of muscle ups I did ring dips.

So, it looked like this:
10 rounds of
3 Hang Clean and Jerks (85 lbs.)
3 Ring Dips (had to use the black band for assistance after 3 rounds)

Took a lot of time because I had to figure out how to do the ring dips modified in the middle of the workout and then put the band in place each time. Hang cleans were easy.

Time: 13:25

Endurance Day

I almost took today as a complete rest day but I decided to stick with the plan.

I was going to run 3 miles but I ended up only doing 2 miles.

Rain and a soleus that was acting up stopped me. I probally would have kept going if it would have held off on the pouring rain.

Time did not really matter to me today.

I Heart Thrusters

Warmup
Row 1000m
10 Ringdips with little rest between
Overhead squats

Workout
5 rounds of
6 - 85 lb thrusters
6 - Pullups

Time 7:24

Endurance and Strength Day

AM
Row Technique for 1500M
Tabata Row
20 seconds hard / 10 seconds easy for 8 rounds
Cool Down with Row
Ended up rowing 3K Meters this morning

PM
Warm up with Row and L-sit progression on the parellettes.

Deadlift
45/10, 135/5, 165/3, 185/2, 195/5 (5th rep was ugly but better than last week. Last week I only got to 3 before it went bad. I will do this rep scheme for another week until I can do the 5 and feel good about my form.)

Press
It has been a while since I have done this. So, I actually saw a decrease in performance.
45/5, 65/3, 75/2, 90/1, 100/F, 95/1 (got it but would not have counted for competition because I took a step forward to get it and came up on my toes way too much.)

Skyline Ridge

Today was a fun day.

Hiked Skyline Ridge and took my time. Enjoyed the scenery.

Back on track tomorrow.

See Moxie's Ramblings for pictures.

Rest Day

Mid afternoon nap was in order today. I slept from 12:00 to 2:30.

Rowing

Warm-up with Row Technique

Workout -

Row 2K

Time: 8:06

Squat Lecture

Today's Workouts

AM - Endurance
1 mile warmup
8x200m with rest until recovery (mine ended up being about twice the running time. Should have done 2 minutes though.)

Times:
37, 35, 39, 38, 39, 43, 43, 43

Last 3 intervals were hard to do.

PM-Strength
Warm up with 500m row

Back Squat
45/5, 95/5, 120/3, 135/4 (form went really bad on 4th rep), 125/5, 125/5

Not ready for 3 sets of 5 at 135. I will be there soon.

Ring Dips
2/2/2/2/2
No assistance. I did kip the dip a little though.

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Squat Lecture

I have been reading and rereading Mark Rippetoe's book "Starting Strength" because I want to get stronger. Here is a summary of what one of the best strength trainers in the world says about the squat.

1. Our bodies are designed to squat. When done correctly it is one of the best whole body exercises that one can do. It is definitely a leg workout out with added benefits of the core strength that one gains from balancing the load on your back, in the front, and overhead.

2. Depth is crucial. Then done correctly and in the full range of motion a squat will strengthen your knees contrary to the belief of some. A squat that is not deep, with hips dropping below your knee, is a partial squat. Partial squats put a lot of stress on your knee and the quadriceps. A partial squat never activates the glutes, adductors, and hamstrings. These muscles are only activated when one reaches the deep squat position. The partial squat will create a shearing force on the knee because the hamstrings are not being activated to balance out the pull of the quadriceps. By reaching the correct depth on a squat one is activating muscles on both sides of the leg and they share the work in the movement.

3. Load is important. Heavy loads can be moved with partial squats because you are basically not moving the weight as far. This will lead to back related injuries. "If it is too heavy to squat below parallel, it's too heavy to have on your back."

KB Snatching

Today's workout consisted of:
Warm Up
500M of Rowing technique
Snatch technique work (I can't wait to start loading this)

WOD
21 KB Snatches (R and then L)
42 Pushups
15 KB Snatches (R and then L)
30 Pushups
9 KB Snatches (R and then L)
18 Pushups

Time: 11:09

That is it for today. Tomorrow is a double day.
Arms were still giggly while I was riding my bike to work after the workout.

Run

Today's Workout is an Endurance Tempo run.

Run 5 miles

Time: 41:13
Pace: 8:13 per mile
If this were a race I could have run faster. Felt like I was working though. In other words a true tempo should have been a little faster.

ME Makeup Day and Grip Report

Warmed up with:
750 m row with
5 strokes at 22 spm (strokes per minute)
5 strokes at 24
increase by 2 spm up to 34 spm and back down

Great way to learn how to push with the legs hard and recover. Next time same thing but maintain wattage output per stroke.

10 Overhead Squats with Broom Stick.

WOD
10 Ring Dips - 1 at a time except one set I tried 2

Deadlift - 3-5-3-1-1-3
Loads 135-135-165-185-190-195(new 3 rep PR)

I can't wait to see what my max is soon. :)

So, after that I was going to do 10 - 100m sprints but I spent everything on the Deadlift so I will do my endurance training tomorrow instead.

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This weekend Robby and I joined Joe and Elissa to take a trip to Lynnwood for a grip competition that he put together. Elissa and I helped judge and record scores. In the end Robert from CA and in the blue pants was 1st, Robby was 2nd, Dan in the red shirt was 3rd, Joe with the phone book he ripped in half was 4th, Jesse with the white hat was 5th, and Travis in the gray shirt was 6th.

The competition consisted of 5 events. Thanks to YouTube I found an example of each event.

Grippers - Fast forward through the beginning to see it in action.


Pinch Grip Dead Lift


Rolling Thunder


Nail Bending


Medley

Unexpected Rest Day

The workout did not happen today. We rode down to Lynnwood to Local's Gym with a friend to participate in a grip contest. So, Robby got a really good grip workout in and I got to be a judge for the event. So, anyway I have to get back on track Monday with my strength training.

Tabata Mash-up

Warm up was Squat Clean from the ground.
3-3-3-3-3
45-65-85-95-105

WOD
20 seconds of work followed by 10 seconds of rest
Pullups and Burpees
Alternating between the 2 for 8 rounds of each/8 minutes
Total number of reps is your score.

Great workout with a few stares from people at the gym. The pull up bar was perfect for me.

My score was
7/6, 6/6, 4 (hand slipped)/6, 6/5, 6/5, 5/5, 5/5, 6/5 = 88

Now that look at my score I am proud that I stayed pretty much even during all my set. :)

Day of Active Recovery

Today's workout for time.

1. Ride bike to work slowly.
2. Eat Lunch
3. Rearrange Workroom Paper products.
4. Ride bike home from work.
5. Walk to the store for whole milk and eggs.
6. Fall asleep watching "Monk"
7. Eat Salmon, broccoli, and a nectarine.
8. Walk Samson around the neighborhood.
9. Stop in the Rose Garden and smell the roses.
10. Play Super Mario Brothers on the Nintendo DS.
11. Drink a little bit of the milk.
12. Feed Samson.
13. Post WOD.
14. Go to Bed.

Umm.. I woke up at 6:10 and it is now 9:37. 15 hours and 27 minutes.

I love a Jerk!

AM

Endurance workout:

Jogging warm up to Cornwall Park.
8 rounds of 1:20 hard and 0:40 walk/jog
Jog the rest of the way to the house

20 minute total for workout

PM

5 rounds of
10 - 80lbs Push Jerk (no splitting)
10 - 24kg Kettlebell Swings (American Style - over head)

Time: 7:57

My arms are still shaking as I type this.

Get your Rippetoe On

Today (Wednesday) was a weight lifting day.

Warm up with 500 m row, a few ring dips (for the muscle ups), and 2 set of 45 lbs. back squat 5 times.

Back Squat Set (depth was at least 3 in below parallel) looked like:
95 x 3
115 x 3
125 x 3
135 x 3
135 x 2
135 x 3

Pull Ups (Dead hang with pull-up grip not chin up grip.)
5,5,5,5,5

Yahoo. First time doing sets with that grip. I usually do them with the chin up grip.

Since I doubled up the day before for my endurance training I just did this today. Tomorrow I will do an endurance workout in the AM and a CrossFit workout in the PM.

Karen with a Cherry on Top

5 sets of 5
Muscle Up Progression work learning the movement of the transition from the pull to the ring dip. Three points to remember
1. False Grip
2. Pull to the Sternum
3. Keep Rings Close to the Body

WOD "Karen"
150 Wall Balls for Time

(My time was 10:53 with a 12 lb. medicine ball against a tree. I lost about 20 second on number 149 when the ball bounced the wrong way and I had to chase it across the yard.)

PM WOD
Ride 20 miles on the road bike. Change a flat and witness a red light clip out accident. ;). (Lady in the SUV, "Are you okay?") No, it was not me that fell.

Muscle Ups here I come.

A Day of Rest

After the last 3 days of workout one should listen to thier body. I was going to follow the CFE workout of:
Choose One:
Swim 10, 12, or 15 minutes
Bike 15, 30, or 45 minutes
Run 2 miles, 5K, or 10K
Row 2K, 3K, or 5K

I was going to choose run 2 miles. Instead I got invited on a road ride for tomorrow's workout so I will take a complete day of rest and double up tomorrow.

Row, Row, Row Your Boat

Warm up with a little joint mobility and jump rope to get your heart rate high before busting into this workout. It is a smoker.

1000m Row
21 Thrusters (M-85#, W-55#)
15 Pullups

Rest 2 minutes

750m Row
18 Thrusters
12 Pullups

Rest 2 minutes

500m Row
15 Thrusters
9 Pullups

Endurance Athletes = No need to do anything else today.

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Group Results

Carrie
3:58 1000 m Row
2:59 21 Thrusters
1:39 15 Pullups
2:00 Rest
3:08 750 Row
2:26 18 Thrusters
1:17 12 Pullups
2:00 Rest
2:04 500m Row
2:20 15 Thrusters
1:17 9 Pullups
Total time: 25:10 - 4:00 = 21:10

Robby
3:30 1000m Row
1:48 Thrusters
0:48 Pull ups
2;00 Rest
2:48 750 Row
2:13 Thrusters
0:57 Pullups
2:00 Rest
1:52 500m Row
1:45 Thrusters
0:50 Pullups
Total time - 20:36 - 4:00 = 16:36

Walt
3:30 1000m Row
2:30 Thrusters
0:56 Pullups
2:00 Rest
2:56 750 Row
3:10 Thrusters and Pullups
2:00 Rest
2:02 500 M Row
2:05 Thrusters
0:35 Pullups
Total - 21:47 - 4:00 = 17:47

Travis did Fran instead
21-15-9
95# Thrusters
Pullups
7:36 if I remeber correctly

Great job everyone!

ME and CFE

Today two workouts for the Endurance Athletes. Seperate each workout by at least an hour. I did my running workout first then lifted after about 30 minute rest. (I recommend more rest.)

Endurance Workout
400 m warm up easy followed by joint mobility and stretching then.
1 min on, 1 min off
2 min on, 2 min off
3 min on, 3 min off
Repeat 3 times
Walk and stretch to cool down.


Max Effort workout
Dead lift
Warm-up the movement with bar only.
Then sets of 5,3,1,1,5 increase load each set.

Press
Warm-up with bar or appropriate weight.
Then sets of 5,3,2,1,3

Nap :)

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My sets looked like this:
DL: 45/10, 135/5, 160/3, 175/1, 185/1, 190/5
Press: 45/5, 65/3, 75/2, 85/1, 90/3

Muscle Ups

Warm up with:
Jumprope and joint mobility
3x3 back squats at 75% to 80% max

Then

30 muscle ups for time

or

120 pullups and 120 ring dips for time
(30 rounds of 4 pullups and 4 ring dips)

I did this workout Friday and did not time it. I was mainly working on just getting it done correctly and gaining strength in my ring dips (assisted of course).

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Video of Muscle Ups



Instructional Video

Rest Day

Today I am taking a complete day of rest. After 6 days in a row my body is due for some rest and recovery. This cycle also included 2 Run and Endurance workouts along with the CrossFit workout. Next cycle I plan to do 3 CFE workouts along with the CF workouts.