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Ring muscle up transition drills

Metcon:
For time: (12 minute cap)
25 one arm DB push press
5 ring muscle ups
20 one arm DB hang squat cleans
4 ring muscle ups
15 one arm DB thrusters
3 ring muscle ups
10 one arm DB snatch
2 ring muscle ups

RX was 25kg, which was pretty doable, but I used 20 because it was my first time doing ring muscle ups in a metcon.

I intended to scale the muscle up reps down to 4-3-2-1, but failed the 4th rep of my first set and scaled it down to 3-2-1-2

Finished in 8:15

Quote

06-05-2018 , 11:54 AM

#53

arjun13

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Join Date: Jan 2008 Posts: 5,373

Crossfit

Tall Snatches - 7x3@30

These seem like a really good drill to practice getting under the bar

We did a partner metcon with rowing, snatches, and burpees.

Quote

06-11-2018 , 10:40 AM

#54

arjun13

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Join Date: Jan 2008 Posts: 5,373

6/6 and 7/6 - Crossfit

I don't feel like typing it up.

Crossfit

Back rack reverse lunge - 5x6 (55,60,65,65,65)

For time: (9 min cap)
30 burpee box jump overs
20 power cleans @70
10 bar muscle ups

Scaled it to 50 for the cleans and finished it 8:34. It was my first time doing bar muscle ups in a metcon and did the 10 in 2:30ish

Quote

06-13-2018 , 06:29 AM

#55

arjun13

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Join Date: Jan 2008 Posts: 5,373

12/6 - Crossfit

Push Press - 6x3 (all at 50, last at 55)

We haven't done a lot of push presses, and my form was pretty iffy. It was getting better round by round. I need to remember to have my elbows up and drive harder with my legs. The last set at 55 wasn't hard.

Karen
For time:
150 Wall balls

8:44. I did it 8 seconds faster 6 months ago. After nearly 2 years of crossfit, this is one of the first tests (strength, cardio, or anything really) that I have become worse at. It's probably due to having a slight cold and just not doing enough cardio.

Today - Run

8k at 6:25 pace

Quote

06-14-2018 , 09:47 AM

#56

arjun13

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Join Date: Jan 2008 Posts: 5,373

Crossfit

Muscle Snatch - 2x6@30, 2x6@32.5

AMRAP (15 minutes)
15 push ups
5 hang squat snatches @60
400m run

Did 4+8, scaled the snatches to 35.

Some ab work after

Quote

06-15-2018 , 09:57 AM

#57

arjun13

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Join Date: Jan 2008 Posts: 5,373

Crossfit

Squats 3x5 (100,100,105,105,110)

For time:
45 cal row
30 9kg med ball situps
30 pull ups

5:44 RX

Quote

06-16-2018 , 01:06 PM

#58

arjun13

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Join Date: Jan 2008 Posts: 5,373

Weightlifting

I did a bunch of snatches at 45, and cleans at 60.

I usually do reps at 40 for snatches, but it felt really light today and my coach must have noticed too because he told me to do them at 45. Cleans felt good, but my tendonitis flared up so I kept it at 60

Quote

06-16-2018 , 02:01 PM

#59

COCKBOAT

old hand

Join Date: Jan 2010 Posts: 1,202

Are you catching them low yet? I've been doing this exercise lately, it seems pretty useful:

https://www.instagram.com/p/BiOuF47hf5k/

Quote

06-16-2018 , 02:18 PM

#60

arjun13

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Join Date: Jan 2008 Posts: 5,373

Quote:

Originally Posted by COCKBOAT

Are you catching them low yet? I've been doing this exercise lately, it seems pretty useful:

https://www.instagram.com/p/BiOuF47hf5k/

I'm working on it. Are those called tall snatches? We had them in class one day and they seemed like the perfect drill for me

Quote

06-16-2018 , 02:44 PM

#61

COCKBOAT

old hand

Join Date: Jan 2010 Posts: 1,202

I think tall snatches are started without any hip or leg drive. I like these because you use more weight.

Quote

06-18-2018 , 05:17 PM

#62

arjun13

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Join Date: Jan 2008 Posts: 5,373

I started an engine builder program that I paid for, I'm looking forward to all the cardio gains.

Run

4 rounds of 5 mins on, 2 mins off. I ran almost exactly a kilometer in each 5 minute interval.

Quote

06-19-2018 , 09:44 AM

#63

arjun13

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Join Date: Jan 2008 Posts: 5,373

Crossfit

DU practice, attempted and got my first ever triple under

AMRAP (16 min cap - tabata style)
24 double unders
12 KB swing @ 24
8 pull ups

Scaled the swings to 20, and did 6 strict pull ups instead. 6+21

Some ab work afterwards

Forearms are smashed

Quote

06-20-2018 , 06:38 AM

#64

arjun13

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Join Date: Jan 2008 Posts: 5,373

Crossfit

1RM Back Squat - 130 (PR!)

Previous best was 127.5 towards the end of 5/3/1. I'm down a couple of kgs since then, and I used lifters today for the first time while squatting, so I don't think I've actually gotten stronger. I am going to start 5/3/1 again next week and hopefully get to 140 in a few months.

For time: (12 minute cap)
1km row
75 ab mat sit ups
100 air squats
50 push ups

Had 4 reps left at the time cap

Quote

06-21-2018 , 07:59 AM

#65

arjun13

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Join Date: Jan 2008 Posts: 5,373

Crossfit

Turkish Get up - build to 2 rep max on each arm. Got up to 18kg

Fran:
21-15-9
Thrusters @ 42.5
Pull ups

7:55 RX, 24 seconds faster than 2 months ago.

When I first started in October 2016, I did it in 7:56 and scaled it down to 25kg and ring rows. It's pretty neat to see the progress.

Before starting Fran, my forearms were really hurting from tendonitis, but I thought screw it and just go all out. I'll probably take a few days off anyway, before starting 5/3/1 again. The pain was really bad afterwards.

Quote

06-22-2018 , 04:24 AM

#66

arjun13

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Join Date: Jan 2008 Posts: 5,373

Run

6.5k run at 6:02 pace

Quote

06-25-2018 , 08:25 AM

#67

arjun13

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Join Date: Jan 2008 Posts: 5,373

24/6 - Rowing

400m intervals with 5 minutes rest (anaerobic session)
Average pace was 1:53.4

Today - 531

First session back on 531!

Squats - 97.5x10
Overhead press - 45x8 (failed 9th rep, I know I shouldn't be failing)

Curls, dips

Quote

06-26-2018 , 09:38 AM

#68

arjun13

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Join Date: Jan 2008 Posts: 5,373

Crossfit

Bench Press 1 rep max - 80

I failed 82.5, so I will use 80 for 531 coming up. The tendonitis in my biceps is pretty bad and I feel a slight tweak in my left shoulder, so for the next couple of weeks all I am going to do is 531 and conditioning.

AMRAP (9 minutes)
6 strict HSPU
12 DB Snatch @25
24 box jumps

3 rounds + 1 rep, scaled the snatches to 17.5, and did 4 HSPU in rounds 2 and 3.

Quote

06-27-2018 , 01:21 PM

#69

arjun13

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Join Date: Jan 2008 Posts: 5,373

Run

(30s run, 30s rest) x 18

Average pace was around 4:00/km

Quote

06-29-2018 , 07:25 AM

#70

arjun13

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Join Date: Jan 2008 Posts: 5,373

531

Deadlifts - 117.5x8
Bench Press - 60x10, and then 5x5@47.5

I am doing first set last for bench presses, since it is by far my weakest lift.

5x10 - Lat rows and push ups (supersetted)

Quote

06-30-2018 , 04:00 AM

#71

arjun13

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Join Date: Jan 2008 Posts: 5,373

Run

7k run at 5:58 pace

Quote

07-01-2018 , 08:36 AM

#72

arjun13

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Join Date: Jan 2008 Posts: 5,373

531

Squats - 102.5x7, then 5x5@80
OHP - 47.5x8

I was pretty disappointed with my squats (I was expecting 9 or 10), so I decided to do FSL for them as well.

Then, 3 rounds of
10 pull ups
15 box dips
20 ab mat sit ups

These weren't metcon style, I just took my time doing them. Pull ups were 10, 7+3, 5+3+2

Quote

07-02-2018 , 02:03 PM

#73

arjun13

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Join Date: Jan 2008 Posts: 5,373

Run

(8min on, 4 min off) x2

Distance in the two 8 minute intervals - 1.62 and 1.61km, tried to keep my pace under 5:00. Average pace was 4:56

If anyone is on strava, message me and add me!

Quote

07-03-2018 , 08:01 AM

#74

arjun13

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Join Date: Jan 2008 Posts: 5,373

Crossfit

Snatches - 10x2

Wanted to work up to 45/50, but dropped down to 35 to work on getting under the bar.

For Time:
42-30-18
Wall balls
21-15-9
Toes to Bar

6:48

Quote

07-04-2018 , 04:30 AM

#75

arjun13

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Join Date: Jan 2008 Posts: 5,373

Row

8 rounds of:
30 sec on, 2:30 rest

Last 2 intervals were my fastest at a pace of 1:38.6. I have never attempted to row this fast, so it was mostly due to tinkering with my damper settings and realizing I can just row harder

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