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.