Strength: Weighted Chin Ups 1-1-1-1-1-1-1
I just practiced doing strict chin ups
Conditioning: 3 rounds of:
- 800m Run
- 9 Muscle Up (or applicable substitution)
I didn't really worry about my time on this one. I practiced doing fake muscle ups from my knees on the ground.
Showing posts with label Muscle-up. Show all posts
Showing posts with label Muscle-up. Show all posts
Tuesday, May 22, 2012
Tuesday, March 20, 2012
Saturday, 03.17.12
Today I was in the bay area for a seminar and knew I would miss doing the games WOD at The Compound. So, I dropped into CrossFit One World and was able to do the WOD there. Unfortunately, I was unable to channel the strength, stamina, or general badassness of Freddy Camacho, Chyna Cho, or any of the other CrossFit celebrities that work out there as evidenced by my score:
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs to 9' target)
90 Double-unders
30 Muscle-ups
Score: 139 Wall Balls
I didn't know how I was going to do on this one because I couldn't find a past "Karen" time and I haven't been working on high reps of wall balls lately...or ever, really.
At first the target felt low because I'm used to trying to hit the 10' target we have set in our gym. But as reps increased, they took their toll on my quads and my back. Towards the end my lower back completely tightened up (probably due to poor form as I fatigued). I was hoping to at least get into double unders but it was not to be in this workout.
WORKOUT 12 . 4
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs to 9' target)
90 Double-unders
30 Muscle-ups
Score: 139 Wall Balls
I didn't know how I was going to do on this one because I couldn't find a past "Karen" time and I haven't been working on high reps of wall balls lately...or ever, really.
At first the target felt low because I'm used to trying to hit the 10' target we have set in our gym. But as reps increased, they took their toll on my quads and my back. Towards the end my lower back completely tightened up (probably due to poor form as I fatigued). I was hoping to at least get into double unders but it was not to be in this workout.
Friday, March 2, 2012
Wednesday, 02.29.12
Skill: Muscle-up practice. My class before went a little over so I pretty much missed the muscle-up practice and went into the metcon.
Metcon:
"Nate"
AMRAP in 20 minutes of
-2 muscle-ups
-4 handstand push ups
-8 kettlebell swings, heaviest weight possible
I did 8 rounds + 2 muscle-up + 3 handstand pushups
My "Muscle-ups" were from my knees on the ground, jumping into my dip
Kettle bell was 53#
HSPUs were to 2 abmats.
So as you can see, I had to highly modify this workout!
Ended the day with a soccer game victory: 6-5!
Metcon:
"Nate"
AMRAP in 20 minutes of
-2 muscle-ups
-4 handstand push ups
-8 kettlebell swings, heaviest weight possible
I did 8 rounds + 2 muscle-up + 3 handstand pushups
My "Muscle-ups" were from my knees on the ground, jumping into my dip
Kettle bell was 53#
HSPUs were to 2 abmats.
So as you can see, I had to highly modify this workout!
Ended the day with a soccer game victory: 6-5!
Friday, January 27, 2012
Wednesday, 01.25.12
Skill: Muscle Up technique practice
Conditioning: As Many Quality rounds/reps As Possible in 20:00:
- 2 Muscle Ups
- 4 Pistols (each leg)
- 8 Kettlebell Swings (Heaviest Possible)
Obviously I wasn't able to do the muscle ups but I tried doing them from my knees with my toes trailing on the ground. I still wasn't able to push up out of the dip without resetting my feet and jumping.
Pistols were assisted
KB swings I did at 53#
Conditioning: As Many Quality rounds/reps As Possible in 20:00:
- 2 Muscle Ups
- 4 Pistols (each leg)
- 8 Kettlebell Swings (Heaviest Possible)
Obviously I wasn't able to do the muscle ups but I tried doing them from my knees with my toes trailing on the ground. I still wasn't able to push up out of the dip without resetting my feet and jumping.
Pistols were assisted
KB swings I did at 53#
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