W1 Pistols, Muscle Up, Hang Clean, Deadlift & W2 Chest

05/01/14

Workout 1

"Nasty Girls V2" - www.crossfit.com
3 rounds of:
Pistol Squats (alternating) x 50
Muscle Ups (rings) x 7
Hang Power Cleans (175) 10
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Deadlift (135) 10, (225) 4, (275) 4, (315) 2, (335) 2, (355) 1


Workout 2 Chest & Tris

Bench (135) 20, (225) 15, (275) 10, 10, 12
Hammer Incline Press 3 x 10
Flat DB Fly 3 x 10
Hammer Decline Press 3 x 10
Dips 3 x 10
Pressdown 3 x 10
Overhead Rope Extension 3 x 10
Cable Kickbacks 3 x 10

W1 Rings/Bars, W2 Burpee, Wall Balls, Double Unders, Snatch & W3 Back

03/13/14

Workout 1
Rings & Bars 30 minutes

Workout 2
AMRAP 10 minutes
Burpees x 12
Wall Balls (20) 12
(120 reps)
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Rest 10 minutes
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AMRAP 10 minutes
Double Unders x 30
Snatch (75) x 15
(181 reps)

Workout 3
Cable Rows (100) 20, (140) 20, (160) 20, (180) 20
Wide Grip Pulldowns (140) 10, (160) 10, (180) 10, (200) 10, (220) 10, (240) 8
TBar Rows (145) 10, (195) 10, 10, 10
Rear Smith Shrug (120) 10, 10, 10, 10

W1: Gymnastics & W2: Back

12/14/12

workout 1:
Ring Muscle Ups (assisted) 20
Ring Pullups x 10, 10, 10
Ring Dips x 10, 10, 10
L-Sit x 30s, 20s, 10s, 15, 15, 15, 15
HSPU 15, 10, 12
Pullups 20, 15, 12

workout 2:
Deadlift (45) 10, (135) 10, (225) 12, (275) 10, 10
Barbell Row (135) 15, (155) 10, 10
Close Grip Pull Down (140) 13, (160) 12, (180) 10, (120) 16
Straight Pull Down (70) 10, 10, 10
Rear Shrug (110) 12, 12, (120) 12, 12
Nautilus Shrug (90) 12, 12, (140) 12, 12

Workout 1: Muscle Ups, Wall Ball & Rings

11/27/12

Muscle Ups (assisted) x 10, 8, 6, 4, 2
Wall Ball Shots (20) 20, 10, 10, 10, 10, 10, 10, 10, 10

Ring Rotations with L-Sits x 5

MG - Sprint, Shuffle, Body Weight

11/09/12

Warmup:
Ring Exercises for 15 minutes

For time, complete 4 rounds of the following:
Sprint 58 m (basketball court length, down and back)
Pushups x 15
Side Shuffle 58 m
Burpees x 10
Handstand walk 15 m (basketball court width)
Situps x 20

19:00 -
Handstand walks slowed me down. I was having trouble keeping forward motion, plus I was tired from the previous exercises.

Worked on the rings for 15 minutes as a cool down.

Ring Exercises & WOD: OHS / Double Unders

11/03/12

Workout 1: Gymnastic Ring Exercises 30-45 minutes

Workout 2:
Complete 3 rounds for time:
Overhead Squats (135) 10
Double Unders x 50
16:21

Workout 2 was a disaster. I could barely do double unders.
My shoulders might have been too exhausted from the ring exercises earlier. I think I could have done that workout in half the time, had my shoulders been fresh. Very frustrating, and if you have ever done double unders, you know frustration only leads to more frustration.

W1: Rings & Things, W2: CF WOD 121017

12/17/12

Worked on the rings for 40 minutes:
Muscle-up practice, pullups, dips, inverted handstands, handstands, l-sits.
Speed bag drills 15:00
Situps x 100
MedBall Situps (15) 30
Double Unders x 50

W2: wod121017

For time:
Run 1600 m
Rest 3 minutes
Run 1200 m
Rest 2 minutes
Run 800 m
Rest 1 minute
Run 400 m
27:32

Pullups x 50

Running again with my Garmin Forerunner 110

07/01/12

Bought a Garmin Forerunner 110. Read reviews about several sports watches, HR monitors, with and without GPS. I love the forerunner. GPS is fast and the watch is easy to use the software and Garmin website are the shit! The watch records everything from calories, speed, route, HR, elevation and distance. I can upload everything to the website and it expands all the information into easy to use charts, maps etc. Very slick, very useful, so glad I bought this!

I got a speed rope, but double-unders are still a bitch! I also ordered some gymnast rings. I love doing ring dips, I get a super chest pump from them.