10 Factorial Triplet

10!
Pull-ups
Ring Dips
Ab Mat Sit-ups
Time: ????

Pulls were easy.  All unbroken.  The Ring Dips however I think I am psyching myself out on.  First set was groups of three, then twos, then tried to do half regular and half with band, then one regular rest with bands, then all with bands.

Stupid Dips.

jp

Tues and Wednesday

Wed:

For Time:
45 Thrusters (1/2 Body Weight) (did 40% body weight)
Row 45 calories
45 Ring Dips (12 on rings, then moved to wall mounts, then added a band :( )

Time: 21:20

Tues:

Coached Hoover Ball, but didn't get to play

jp

B-1 and Grace

Saturday Hero WoD B-1
400m
21 KB at 1.5
15 Knees to Elbows
9 Ring Dips
3 Rounds
Time: 19:11 - Last man standing

Monday
Grace
30 Clean and Jerk at 135#
Rx at 12:11 - Again - Last man standing...

jp

Fun with Wall Ball and Overhead

Tuesday

DEADLIFT:
5, 5, 5+ max reps.
Did 225# with 8 reps on final

WOD:
Chipper:
400m Wall Ball Carry
50 Wall Ball
50 Wall Ball Situps
50 Medicine Ball Cleans
Time: 17:24ish

Wednesday
7 Rounds for time:
7 Over Head Squat (95/65lbs)
7 Ring Dips
7 Box Jumps (24″/20″)

I did 75# on the overhead and used the blue band on 5 of 7 dips

Time: 15:34(?)

Quick AMRAP

Warmed up

three rounds

20 sit-ups
10 kettlebell swings
5 ring dips
Time: 3:45

Snatch practice with PVC
jp

Elizabeth

21-15-9:

Clean 135# - Completed at 125#
Ring dips - Rounds 2/3 used small red band

Time: 13:40ish?

I forgot...

jp

MetCon Saturday

20 min AMRAP

Row 250m (1)
Kettlebell Swing 35# (3,6,9...)
Sit-ups (3,6,9...)
Ring Dips (3,6,9...)

I finished five rounds + the row and 7 swings.

The last round of dips were just awful.  I even had to 'spot' them with a chair since I couldn't get the reps as singles at that point.

jp

Saturday at Home

Short Dynamic Warm-up

Workout

15 Deadlifts at 155#
10 Burpees
5 Ring Dips

Five rounds total
Time: 16:55

That also counts towards my day 49 of the [url="http://www.crossfitpeachtree.com/PDFs/burpeechallenge.pdf"]100 day burpee challenge[/url].  Only 51 more days to go!

jp

Tabata Friday and Home Saturday

Tabata's on Friday. 20 seconds of work, 10 seconds of rest for 8 rounds. 90 seconds of rest between exercises

Dead hang Pull-ups (ugh!) (Max 5, Min 1... Yes, 1.... Stupid dead hangs!)
Hammerthrows (Ab work) (Max 24, Min 20)
Inclined Push-ups (Max 10, Min 4... Again, stupid push-ups!  )

This didn't go well for me as I expected more from the push-ups. The dead hangs were tough just because we had to do them with bent knees from the bar on the top of the squat rack. New pull-up bar 'should' be installed in a week or so at the gym.


 Saturday --


At home today as the gym is closed because the owner/coach is at an adventure race...

5 rounds of the following:
10 reps of 135# deadlift
10 reps of ring dips
10 sit-ups

Time: 10:06

Ring dips haven't done in a long time. Got the first two sets OK, after that I had to use a chair as a crutch... BBppphhttt!

jp 
Oh - and 6 and 7 Burpees for the days...

Back Squats and Ring Dips

Today’s work out consisted of 5 rounds for time of

3 Back Squats

20 Ring Dips

I did 135# squats and assisted Ring Dips ( feet on floor in front like doing dips off a bench)

Time: 13:50

I hate dips

jp