I was really happy about my time. When I started my third round, I was past the 12min mark and I thought I wouldnt make it under 20. I pushed myself on the last set of burpees.
Also, knocked out 9 straight pullups, no cheating, in the first round. Thats a huge improvement from being able to do a max of two in a row from Feb.
Warm Up : 500m row, 5 practice burpees to make sure I was doing them correctly , 5 practice seated MU’s to make sure I had correct form, 10 push ups and 10 ring rows.
Cool Down : 500m row would do more, but I have a 2 hour softball practice in a few hours!
I was impressed with my time because I have never done either MU’s or Burpees so I had to practice a few before I started. Burpees are just plain evil!
3 rounds for time
2 pull ups and 3 dips sub for the MU’s. Broke those up into a set so it wouldnt be 10 pull ups straight nad 15 dips didn’t think i could handle that. Did that 5 times.
12 burpee’s
10:11
Cash out
2x10 curls
2x10 tricep extensions
2x7 squats ~160lbs (on smith machine)
MAYBE could have done 5 rounds but i doubt it. Beside was in a hurry and misread it o well hell of a workout regardless.
The Porch:
Three rounds for time of:
7 Muscle-ups
21 Burpees
Subbed the muscle ups for 21 ring dips/21 ring pull ups each round
time- 49:20
those burpees took everything out of me each round. i needed a lot of time to recover from them. im not satisfied with the time at all, next time this comes around im hoping to have muscle ups so i dont waste so much time doing all those pullups/dips
Didn’t get time to post yesterday. Did Death by Pull-Up. Completed one whole real pull-up :D . Then I did 11 assisted rounds + 9.
Today I did the Front Squat 1-1-1-1-1-1-1. 10, 20, 25, 35, 35, 40, 40.
QUESTION: How do you rest the weight on your shoulders in front squats? I am very comfortable with the squat form, but couldn’t get the weight to rest comfortably. The demo video posted in the Front Squat WOD said to rest it on my shoulders, but it ended up resting on my collarbone which was painful to the point that I didn’t add more weight. The past few times that I’ve been there there was a helpful guy who offered advice on proper form, but he wasn’t there today. Just the guys who make kissy-faces at themselves in the mirrors between reps.
I am very comfortable with the squat form, but couldn’t get the weight to rest comfortably. The demo video posted in the Front Squat WOD said to rest it on my shoulders, but it ended up resting on my collarbone which was painful to the point that I didn’t add more weight.
Usually, if it’s hitting your collar bone, you may not have your elbows up high enough. When you get them up nice and high this issue can go away. Anyway, try that with an unweighted bar next time you’re in the gym and see if it works.
Usually, if it’s hitting your collar bone, you may not have your elbows up high enough. When you get them up nice and high this issue can go away. Anyway, try that with an unweighted bar next time you’re in the gym and see if it works.
TP
Thanks. My elbows were not in my thoughts when thinking about my form. I’ll give it a whirl on Tuesday.
