#box dips

[itrypamsbox]

94. Jun 27, Wed

1. Flow x 12

1: 10 Tempo Squats

2: 40sec OH Hold [6kg KBs]

3: 40sec KB Front rack Hold [10kg KBs]

2. Complete 100 Ring Dips/straigth bar dips/Box Dips, for time (hardest progression)

3. 3 rounds, 1min, max rep

Sumo DL Highpull (95/65) [16kg KBs]

Box Jump Overs (24/20) [10”]

Hang Power Cleans [10# dbs]

Sit Ups

American KB swings [10kg KB]

Rest

{85, 90, 90}

[itrypamsbox]

24. May 17, Wed. Today's WOD still isn't posted in zen planner so idk if I'm the only one who did metcon today or they just used what's written on the whiteboard. Warm-up: 50 ring rows 50 sit ups 50 scapula thing (I was on plank on my elbows and did the thing) Next up (skill/strength/conditioning): 5 rounds of box dips (12 reps) Some rounds of hanging from the bar (sticking my tummy out then my back out) Then coach had Pam and me do a drill wherein we do a sort of hollow hold then kinda explosively jut our hips (it's for muscle ups) Then the WOD: Used up most of the time skipping rope since I couldn't do double unders. I had to do 480 single unders.

[thecrossfitflog]

CrossFit 14.05.26

WOD

5 Rounds For Time:

10 x Pull Ups 20 x Box Dips 10 x Turkish Get Ups (5 Each Side) @ 12kg

Results: 19:42

More skills.....

Not so so much skills, but we did Max Hang Time with Legs out straight, and knees to chest.

0:45 for the first hang and 1:02 for the second. Couldn't even straighten out my fingers after that. 

Forearms are definitely smoked after this one. Practicing all those muscle ups has taken its toll. Along with the heavy lifting that I've been doing. Definitely wasn't feeling it today. Also, the Turkish Get Ups weren't great on my right arm where my shoulder isn't feeling all that great. Still a solid workout, just felt I could have done better if I was fresh, but these things happen! Definitely gonna be feeling those abs tomorrow......

Eric also wanted me to practice butterfly pull ups, but I think the bar is too short and it just felt odd because I couldn't stretch out fully. They're getting higher bars in over the weekend though, so will be right for the next time I get down there!

[mywaytohealth1-blog]

CrossFit WOD:

21-15-9

In approximately 9:30 (I forgot to look at the clock when done):

Pull ups (for me ring row pull ups) KTE (as best I could)

rest

In 8:21:

Push ups Dips (box dips)

rest

In 2:52:

Squats Double Unders

So I did real push ups today.  I thought I would try it and lo and behold I could do them.  Yay!!!  With that said, most of the push ups were real ones but I got tired out and started doing knee push ups.

Before the workout we worked on weaknesses.  I mostly worked on pistols.  The trainer was showing me how people start out on the rope by lying, back on the ground and moving your arms up the rope to pull yourself up.  I couldn't even get off the ground.  I need to work on my upper body strength, but then again, I need to keep working on everything and I will.