Feeling pretty good and fresh today, while constantly setting PRs, so it looks like the volume of my programming is about right.
Skill Work:
Swimming - 500 meters with breaks every 50m. First time back in the pool in nearly a year, so I took it easy.
WOD:
"Nasty Girls"
3 rounds for time of:
- 50 Air Squats
- 7 Muscle-Ups
- 10 Hang Power Cleans, 135 lbs
Lost about 30 seconds changing out weights in the 2nd round.
Time: 8:16 (4+ min PR!)
Showing posts with label nasty girls. Show all posts
Showing posts with label nasty girls. Show all posts
Thursday, March 19, 2009
Friday, January 25, 2008
CrossFit - 25Jan (pm)
Pre: Overhead Squats
15 x 135-lbs
This was REALLY tough. I think I'm at the point now where I need to start adding only 5-lbs each day to keep the linear progression going. Still on track!
"Nasty Girls"
3 Rounds
- 50 Squats
- 7 Muscle-ups
- 10 Hang Power Cleans, 135-lbs
Alright, last time I did this WOD, it took 19+ minutes and I wasn't able to complete the last 2 MUs...I just had nothing left. I had to go over and finish them on the V-bar (much easier). This time, a 6 minute improvement and MUCH better muscle-ups. I didn't feel like they held me back today. I could've done them faster (I didn't do any consecutive because I didn't want to bomb), but I didn't have to rest at all really between reps. Now, I'm at the point where I can try to really turn up the intensity and really nail this. My goal for the next Nasty Girls is sub-10.
Time: 12:33
Post: Muscle-up practice about 4 hours later. Matt, Nate, and I decided to go for max consecutive MUs.
1st attempt: 5 (full open shoulder at the bottom)
2nd attempt: 5 (again with full ROM)
3 attempt: 8 (not hitting full extension at the bottom)
This was alot of fun, it's been awhile since I've played with MUs. I also did 2 consecutive strict (not kipping) MUs at the end. Craziness!
Nate also set a new MU record by hitting 4 consecutive MUs. Awesome!
15 x 135-lbs
This was REALLY tough. I think I'm at the point now where I need to start adding only 5-lbs each day to keep the linear progression going. Still on track!
"Nasty Girls"
3 Rounds
- 50 Squats
- 7 Muscle-ups
- 10 Hang Power Cleans, 135-lbs
Alright, last time I did this WOD, it took 19+ minutes and I wasn't able to complete the last 2 MUs...I just had nothing left. I had to go over and finish them on the V-bar (much easier). This time, a 6 minute improvement and MUCH better muscle-ups. I didn't feel like they held me back today. I could've done them faster (I didn't do any consecutive because I didn't want to bomb), but I didn't have to rest at all really between reps. Now, I'm at the point where I can try to really turn up the intensity and really nail this. My goal for the next Nasty Girls is sub-10.
Time: 12:33
Post: Muscle-up practice about 4 hours later. Matt, Nate, and I decided to go for max consecutive MUs.
1st attempt: 5 (full open shoulder at the bottom)
2nd attempt: 5 (again with full ROM)
3 attempt: 8 (not hitting full extension at the bottom)
This was alot of fun, it's been awhile since I've played with MUs. I also did 2 consecutive strict (not kipping) MUs at the end. Craziness!
Nate also set a new MU record by hitting 4 consecutive MUs. Awesome!
Monday, November 5, 2007
CrossFit - 4Nov (pm)
Barbarian Fitness in action!!!
"Nasty Girls"
3 Rounds for time
- 50 Air Squats
- 7 Muscle Ups
- 10 Hang Cleans (135-lbs)
Felt much better today, the 2 days of rest really helped. Hip is still a litle sore, but only when I move awkwardly. On the Muscle Ups, I didn't go down to full open-shoulder extension, nor full 'rings turned outward' lockout, but those will come with time (besides they don't do either in the Nasty Guys video...haha). I completed 19 muscle ups on the rings and then hit the wall. I failed 4 times with a decent amount of rest each time and physically could not do any more. So I ended up going over to the V-bar on the crossover machine and did the last 2 consecutively.
The cleans felt really good, I did all 3 sets straight through and was able to do the momentum swing at the bottom, which really helped.
All in all, I'm really stoked about this workout. It's a little disappointing that I couldn't get those last 2 ring muscle ups. But I went into this workout thinking I would be happy if I managed to get through the first set of 7 muscle ups on the rings, much less damn near the entire workout.
Total Time: 19:24
"Nasty Girls"
3 Rounds for time
- 50 Air Squats
- 7 Muscle Ups
- 10 Hang Cleans (135-lbs)
Felt much better today, the 2 days of rest really helped. Hip is still a litle sore, but only when I move awkwardly. On the Muscle Ups, I didn't go down to full open-shoulder extension, nor full 'rings turned outward' lockout, but those will come with time (besides they don't do either in the Nasty Guys video...haha). I completed 19 muscle ups on the rings and then hit the wall. I failed 4 times with a decent amount of rest each time and physically could not do any more. So I ended up going over to the V-bar on the crossover machine and did the last 2 consecutively.
The cleans felt really good, I did all 3 sets straight through and was able to do the momentum swing at the bottom, which really helped.
All in all, I'm really stoked about this workout. It's a little disappointing that I couldn't get those last 2 ring muscle ups. But I went into this workout thinking I would be happy if I managed to get through the first set of 7 muscle ups on the rings, much less damn near the entire workout.
Total Time: 19:24
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