Category Archives: Format

Weighted Pullups, Dips, then Cindy

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Every minute on the minute, perform two 9 minute rounds of  following rep scheme 5-4-3-2-1-2-3-4-5.

  • First round: Weighted Pullups (complete all 9 sets with the above rep scheme before moving to dips)
  • Second round: Weighted Dips

Rest 2 minutes between rounds.

Then do Cindy… AMRAP in 20 minutes of:

  • 5 x Pullups
  • 10 x Pushups
  • 15 x Air Squats

Results: Both Pullups and Dips @ 15kg.  Cindy;  14 rounds plus 5 Pullups, 10 Pushups and 5 Squats (Totals:  75 Pullups, 150 Pushups, 215 Squats). HR max = 164 / ave = 151…interesting that without kipping pullups heart rate can’t get very high (waiting for arms to recover).

Fit2DAy Saturday Workout 14.02.2015

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Do four, six minute rounds as follows:

Round 1:

  • Row 500m
  • 20 Kettlebell Swings
  • 10 Burpees
  • Rest remainder of the 6 minutes

Round 2:

  • 75 Double Unders
  • 20 Wall Balls
  • 10 Pullups
  • Rest remainder of the 6 minutes

Round 3:

  • Row 500m
  • 20 Pushups
  • 20 Air Squats
  • Rest remainder of the 6 minutes

Round 4:

  • 75 Double Unders
  • 30 Situps
  • 10 Ring Dips

Results:  First 500m in 1:41, second in 1:55.

 

Death by Thrusters and Toes to Bar

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For form and timing, every two minutes on the minute for 8 rounds:

  • 5 x Thrusters @ 43kg

For time perform the following:

  • 50 x Sandbag Thrusters @ 25kg
  • 30 x Toes to Bar
  • 40 x Sandbag Thrusters
  • 20 x Toes to Bar
  • 30 x Sandbag Thrusters
  • 10 x Toes to Bar

Results:  Skill portion went OK.  Video taped it ans seemed good.  Metcon: 16:27.  Might have over done it with this one.  First 25 thrusters and first 15 T2B were Ok, the rest was very painful. Forgot my heartrate monitor… would have probably been a new high.

EMOM Handstand Work

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Breaking Muscle just did an article on learning how to do handstands and handstand walks.  These are some of the exercises they included in the plan. They provided some tips for doing handstands which I thought would be good to repeat here:

  1. Form matters! Pointed toes, tight core, and active shoulders are all important.
  2. Keep the majority of your weight mid palm but use your fingers to “grip” the floor to find balance.
  3. Gaze your eyes in-between your thumbs (without moving your head too much). This will help you find your balance.
  4. Spread your fingers for more surface area.

Part A:  Every minute on the minute for 9 minutes, perform the following rep scheme of strict Handstand Pushups:  5-4-3-2-1-2-3-4-5 (from Paradiso CrossFit).

Part B:  Rest 2 minutes then perform 3 rounds of:

  • 3 x Wall Walks
  • Rest 1 minute

Part C:  Then EMOM perform for following for as many rounds as possible until you cannot complete a round in the minute:

  • 5 x Bodyweight Benchpress (68kg)
  • 5 x Pullups

Part D:   Then EMOM for 5 minutes:

Results:  Part C:  Did 5 rounds… 4 rounds complete plus 5 x bench and 3 x pullups,. Be careful not to go too far with the bench press unless you have a spotter.  Part D: Was not able to hold the full 15 seconds (kept touching down) but did hold much longer 10+ seconds towards the end.  Trick I found is to lean slightly more forward and use your fingers to apply minor adjustmenets with counter pressure to keep you balanced.