Workout of the Day
A.
“Gymnastics Challenge”
Complete as many reps as possible for each of the following:
2 Minutes of Muscle-Ups
Rest 60 seconds
2 Minutes of Alternating Pistols with Kettlebell (24/16 kg)
Rest 60 seconds
2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
2 Minutes of Strict Supinated-Grip Chest-to-Bar Pull-Ups
Rest 60 seconds
2 Minutes to establish a max effort L-Sit Hold
(you only get one attempt to hold for as long as possible)
B.
Every minute, on the minute, for 21 minutes:
Minute 1 – 10-15 Kettlebell Swings (32/24 kg)
Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 10 Toes to Bar
A. Gym Challenge
4 Strict MU
23 Pistols on box bodyweight
22 Strict HSPU
14 SC2B
25s L SIT
B.12 KBS / 9 BBJO/12 T2B
A.
14 x muscle up progression on rings
20 alternating pistols with 8 kg kettlebell
15 kipping hspu
14 supinated c2b pull-ups with band
15 sec. L-sit hold on paralleletes
B.
15 kettlebell swings 24kg
6 bbjo
10 k2e
gymnastics are really giving me a hard time. i practice them every day, but progress comes very slowly.
Great job with those weighted pistols!
A. Body was sore and think I gave myself a snap tear in my shoulder yesterday. So we worked on a few things and then did a bench press session.
B. Done with 15 sit-ups subbed for t2b, couldn’t hang today.
Oh no! Be careful with that and bench press. It is ok as long as you do regular (not incline) and you use a spotter so you don’t put your shoulder in an undesirable ROM.
Thanks Michele, yeah I kept a nice close grip and stayed tight.
A: Came in a little late for this one so worked on some strict pull ups, L-seated DB presses @20# and pushups after the wod.
B: Done RX’d.
Woo hoo, Trine! And thank you!!
A. Let’s play “find the weak link”:
MU – 14
Wt Pistols (50#) – 18 (movement stunk though – good on descent, struggled to be disciplined on the squat)
Strict HSPU – 4 / followed by 14 kickups to negatives after failure
SS C2B – 25
L-sit – :36
B. Complete Rx, 15 x KBS at 70# (Russian)
I’m gonna go with HSPU? Did I win the game? Everything else looks good man, I dont know how you did it, I was to freaking beat up
Winner winner, chicken dinner.
http://www.bodybuilding.com/fun/your-hidden-source-of-strength-3-steps-to-better-breathing.html Found this link for you, this is what am referring to
Everything else looks great. Just keep working those negatives!
A. 14 muscle ups,12 pistols with24kg, 25 strict hspu, 26 c2b pull ups, 38 second L-sit hold… Need to do more pistols, extremely limited due to poor mobility mainly in ankles
Feeling pretty beat up so probly gonna take the rest of the day off
Have you tried Voodoo Floss for your ankle? It’s a great mobility tool. I recommend getting one of the 28′ lengths and cutting it yourself (into 2×10′ & 1×8′ lengths) vs. purchasing the two shorter ones that are only 7′ in length which is not quite long enough to do a thigh. I realize you might not need that now but once you’ve tried this stuff, you’ll find uses for it. http://www.roguefitness.com/voodoo-floss-bands
For more info on what Voodoo Floss does and how to use it: https://www.crossfitinvictus.com/blog/voodoo-floss-for-one-and-all/
No I haven’t tried it, but will definitely get some ordered and give it a shot im sure I can use it for a lot of problem areas, thank you very much for the info
One day behind and feeling the effects of switching time zones and stress.
Front squats:
a. 125, 140, 150, 160, 170, 160, 160
b.
Scaled the metcon to 400m run, 10 pullups, 10 fs squats at 95#, 10 pullups, 400m run.
Still sore from monday’s metcon!
Travel can be brutal for training, recovery and weight loss. Sleep and proper nutrition are just as important – if not more – than regular training sessions.
It’s a hard lesson but I’m paying for it now with a little cold (in sunny Santa Monica of all places). Taking the day off from training and probably tomorrow too.
I’m sore all over the place, Can you say rest day? Heck yeah today I can
Likewise! Rest day over here as well!
Me three!
A. 4 mu. 16 air pistols. 6 kipping hspu. 14 strict c2b chin ups. 63 second h-sit.
B. 15 russian kbs 32 kg. 8 bbj (no-over.) 10 t2b.
Is an h-sit a typo or a bent knee L-sit? Either way 1:00+ is impressive!
A. Rx 10 MUs, 18 Weighted Pistols, 17 SHSPU, 21 Strict C2B, 40 sec L-sit
B. Rx and all U/B. 10 KB swings each round.
A. 15 MU, 16 Pistols (55# KB), 31 SHSPU, 23 Str. Supinated C2B PU, 22s L-sit hold (nothing left).
B. Completed RX and UB. 15 KBS every time with 70#. KBS and BBJO took about 30s each time. TTB took 15-16s.
On a side note, I have trouble breathing while holding the L-sit. Any suggestions?
Nice work. I read this before heading out, and all I could think of my whole L-sit was “Damn, it’s hard to breathe” over and over. Never noticed before. Best I can come up with is ensure you are externally rotating shoulders and avoiding a hunched torso flexion position to allow your chest some room to expand. Can at least get some rapid shallow breaths. No way (for me at least) to get any kind of normal breathing under tension. Anyone else?
Try practicing belly breathing techniques, as a freediver I need to pack as much oxygen as possaible to go deep, if you only breathe from your chest you dont get enough oxygen, google it and with some practice you’ll be mastering the technique, it is also useful in bodyweight movements that require tension
100% on board for a movement like a squat — deep belly breath at the top for bracing, exhale on the concentric portion. But I can’t do the same for a hard static hold like an L-sit where your core is already engaged. Kind of like breathing pause squats…they’re hard. Guess I need to do more L-sits and figure it out.
You can do it on the L sit too, just have to practice it, we naturally just suck at it
See my reply below to Andy
http://www.bodybuilding.com/fun/your-hidden-source-of-strength-3-steps-to-better-breathing.html
Traveling today in the car for 8 hours. Won’t be able to do this.
Hopefully you made it safely and can sneak in a workout or at least a little mobility.
A.
MUs -10
Alt pistols 53kb -10 (first time attempting weighted pistols)
Strict hspu -12
Strict c2b-13
L sit- 26 seconds
B. Rxd
Kb 15,15,15,10,10,10,10
Wimped out on kb swings. Should have fought through and completed all sets at 15. Those burpees got rough after round 4.
Killer workout.
Nice work for a 1st attempt weighted pistol!
I did yesterdays WOD, but I need to do this one too! All things I need to work on.
That’s the great thing about CrossFit – there’s always something to work on whether it be a weakness or a new movement!