CrossFit

2010-12-13 WOD – Ranbir’s Birthday Workout

Posted by bronick on December 13, 2010
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Back to the gym after a week off and it was not pretty…

WOD:
To begin:

Perform slow and controlled back squats at a moderate weight that you can control. Hold positions and feel what is working. Perform sets of 5-7, these should be challenging

Then:

Ranbir’s Birthday Workout

With a 1 pood KB perform 4 rounds of:

  • 10 one handed swings w/ right hand
  • 5 clean and presses w/ right hand
  • 10 snatches right hand
  • 5 overhead lunges
  • 5 rows right hand
  • Repeat with left hand

1 round is when you’ve done both hands.

RESULTS:

10, 9, 9, 6, 5 @ 185#

14:12 for 2 rounds of 4 rounds

So I didn’t finish this one. For not having been to the gym in a week, not sure what I did but my back was not a happy camper right from the start. Doing some KB swing for the warm was rough and the good morning stretches where also bad. It took me longer to do 2 rounds than most people took to do 4 rounds… and rather than tweak my back more I stopped after the 2nd round.

2010-12-02 WOD – Pull-ups and Wallballs

Posted by bronick on December 2, 2010
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WOD:
Muscle Up Technique Work

As many rounds as possible in 20 minutes of:

  • 5 Chest to Bar Pull Ups
  • 10 Wall Ball Shot’s

RESULTS:

13 rounds + 5 Pull-ups

So Jason finally convinced me to start attempting a muscle-up. I’ve never really attempted them yet since I’m not so good with the ring dips or the false grip. But my false grip is getting better and so are the dips… so I kept raising the rings up until I was actually attempting them… didn’t quite make them, but getting closer.

As for the metcon, chest-to-bar really suck… but I have to say, doing them on a taped bar is so much better for me (aside from the tear of the hand). I was actually able to hold onto the bar without any issues. I switched to a tapped bar towards the end when I was only getting 3 or so pull-ups on a normal bar even with chalk.

Turkey Trot 2010

Posted by bronick on December 2, 2010
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So last week I got up at 6am when it was 33 degrees outside to go run a 10K… brrr. Well I finally got around to checking my official time. Granted I haven’t really ever done this run for time, but rather just to get through it with who ever is my running buddy for the year, it nice to see improvement…

I actually used iMapMyRun to track the run on my iPhone, and the time was pretty much the same… 01:04:58

View Interactive Map on MapMyRun.com