Ring Row

All posts tagged Ring Row

WOD 2014-02-25

Posted by bronick on February 26, 2014
Posted in: CrossFit, WOD. Tagged: , , .

http://www.norcalcrossfit.com/blog/128/norcal-crossfit-feb-25th-2014

Strength WOD:

  • Jerk – 5 Rep Max
  • Jerk – 3RM
  • Jerk – 1RM

Metcon WOD:

  • 1-10 Push Jerk
  • 10-1 Ring Rows

Results:

  • Jerk 5RM = 135# (PR*)
  • Jerk 3RM = 145# (PR*)
  • Jerk 1RM = 165# (PR*)
  • Metcon = 12:01 @ 95#

*While none of the jerks came close to my old PRs, our new tracking system (http://www.workoutinbox.com/) says they are PRs. I’m incline to go with that… since I kind of feel like I’m starting over with CF, having been some bad with my eating and training the past few years, its more realistic to have a new set of PRs to work off of than the old ones which aren’t very relevant to my current fitness level. That doesn’t mean I won’t try to get back to them, it just means that I’ll have a relevant reference point for progress again.

As for the metcon… I think I chose wisely with the weight, as its not the weight but rather the repetition that gets to me. They technically cut us off at 12:00, but since it took me a little while to get from my bar to the ring on the other side of the gym, I finished that last rep.

2010-11-12 WOD – Deadlifts and 5 rounds

Posted by bronick on November 12, 2010
Posted in: WOD. Tagged: , , . Leave a Comment

WOD:

Deadlifting Heavy but concentrating big time on our set up and maintaining proper technique

5 Rounds for time of:

  • 10 Deadlift’s @ 225#’s (Pull)
  • 5 Hand Stand Push Up’s (Push)
  • 10 Ring Row’s (Pull)

RESULTS:

315# x 2-3 reps, 365# x 1rep
10:45 @ 185#

So for the deadlifts I thought we where suppose to go for 1 rep max, but actually they wanted us doing multiples. So I dropped from 365# back down to 315# was doing 2-3 reps. For the met-con, I scaled way down. Probably could have done 205#, but the ring rows are what got to me. So its probably good that I did what I did.

WOD – Max rep and run

Posted by bronick on March 2, 2010
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WOD:
Muscle Up practice work

Repeat this cycle as many times as possible in 15 minutes:

  • Max Push Ups without stopping
  • Sprint 200 meters
  • Max Pull ups without dropping off the bar
  • Sprint 200 meters
  • Max HSPU’s (or your sub) without stopping
  • Sprint 200 meters
  • Max Ring Rows without stopping

What does not stopping mean? It means as soon as your speed slows down and you have to rest, drop, hold a position, you are done and back out on the run.
Results:
Ok I sucked at this. I got two rounds + pushups, but didn’t get very high numbers on anything.

The first round of pushups was the only thing that was close to be descent.  The worst was the HSPUs the second time around as I only got 2, since on the 3rd I went to deep and couldn’t push back up so it was off to run again… and did I mention I suck at running ;-) It was weird workout, as Jason pointed out, and I’m don’t think it worked well for me. He said it works if you push hard, the only problem is some of my failure points aren’t fatigue. Like with the pullups and ring rows it was the grip, and the the HSPU it was the depth. I also subbed the HSPU, doing them piked off a box.