So I worked out some at home today. Didn't work out on friday, work was too buzy and saturday was all booked up. I was actually planning on working out on friday when I got home, but I was home at 23:30 sigh.
Anyways, today I just had to do something. I was hoping I could get a good workout at home but I'm not sure I did.
Warmup / workout:
4 rounds of:
25 squats with 20 kg vest.
AMRAP pullups with 20kg vest.
10 TGU's (5 each arm) for time
5 ring-pushups
5 ring-dips
20 KB high-swings
20 KB snatch
10 inclined ring-pushups.
I'm not sure what I was going to do, so I just improvised.
Results:
The first round was actually 30 kg vest but I lowered it since I could only do 1 pullup with it. The 3 remaining rounds were 4-3-3 on pullups. The TGU's went through in 4:53 - I really don't like doing TGU's with KB's. It hurts my lower arms in a way I don't like (not in a good way in other words). I know now not to underestimate KB high-swings/snatches. They're really rough on the O2. Inclined ring-pushups was fun, just to try :)
Showing posts with label ring dips. Show all posts
Showing posts with label ring dips. Show all posts
Sunday, 13 December 2009
Thursday, 26 November 2009
PR comes and it droppa de bombs!
Today was another awesome day at the crossfit gym! Today we started out with some ring-dips with slowly going down and trying to explode to get to the top position. I'm not really strong enough to get those explosive... yet!
Workout:
3 rounds of:
20 high-swings (24 kg kb)
20 frontsquats (24 kg kb)
20 burpee's
Old result 12:53 (I think, not 100% sure on exact time).
Results: 11:19 (PR!)... I'm not exactly 100% sure about this time either, they could be a few seconds off. I'm certain that I improved by more than one and a half minute. That means that I've improved like 12-13% in the last 2 months. It felt good, I pushed myself hard and even though I really needed to go to the bathroom I could get it all through. A few seconds extra rest here to focus on clearing the other "needs" but I don't think my results would have been noticably different if I have had no worries to think about.
We rounded off with 3x maxrep strict pullups.
Results: 11 - 7 - 5. Not completely satisfied with these results. I should probably be able to pull 15 as a top-rep on these. Going to add some extra strict pull-ups during next week to compensate for those.
/Simon
Workout:
3 rounds of:
20 high-swings (24 kg kb)
20 frontsquats (24 kg kb)
20 burpee's
Old result 12:53 (I think, not 100% sure on exact time).
Results: 11:19 (PR!)... I'm not exactly 100% sure about this time either, they could be a few seconds off. I'm certain that I improved by more than one and a half minute. That means that I've improved like 12-13% in the last 2 months. It felt good, I pushed myself hard and even though I really needed to go to the bathroom I could get it all through. A few seconds extra rest here to focus on clearing the other "needs" but I don't think my results would have been noticably different if I have had no worries to think about.
We rounded off with 3x maxrep strict pullups.
Results: 11 - 7 - 5. Not completely satisfied with these results. I should probably be able to pull 15 as a top-rep on these. Going to add some extra strict pull-ups during next week to compensate for those.
/Simon
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