Pack:
Seven rounds for time of:
65 pound Power snatch, 7 reps
65 pound Snatch balance, 7 reps
65 pound Overhead squat, 7 reps

23:07

http://physicalculturetoday.blogspot.com/2008/02/pull-to-inverted-hang-progression.html .It has still photos and a video.It also covers the progressions.I found it on main page comments.Hope it helps!I will find out tonight.

WU:
5 Rounds
5-5-5
Kipping Pull-ups, alternating between supine and pronated grip
135# DL
Inclined sit-ups

No skill work today. I was mainly worried whether I could DL heavy because I jammed my right thumb yesterday night during soccer. I couldn’t do a normal hook grip today, but I had to supinate the right arm (which I usually do on only my really heavy sets) for every deads. Oh well here goes
Deadlifts:
WU: 5x5x135, 185x3, 225x2, 235x1
Work: 3x275, 3x295(PR)
High rep: 155x21
Two things: first off, my 1RM is 305, and my new 3RM is 295, so can’t wait for next week when I explore my 1RM! Second, high reps suck. They just plain suck. And that’s why I love ‘em

Metcon:
5 RFT
3 FS, BW (160#)
5 Strict Pull-ups, supine grip
7 Push-ups
Time: 05:17
Not the metcon I had wanted. But, because of my thumb, I didn’t trust my hand to hold me up during HSPU. Original plan was 3 FS, BW, 5 HSPU, 7 L-Pull-ups. I’ll maybe do something like that next week. Though, I need to start doing some time priority metcons

Cash out:
3 x Max L-Sits
10 seconds each. Fatigue caught me today
Static stretching

Caspar - 04 February 2010 10:14 PM

The other day when we had to do: kelly, ppl told me my time was really good. I remeasured the distance with http://www.gmap-pedometer.com/ It turns out i ran 300m per round instead of 400m

You know, everyone can post their successes, but it takes a bigger boy or girl to post up their failures and corrections. 

Good on ya.

Warmup: Tried a little variety of my standard WU along with Greg A’s WU and also added in some of the Gymnastics WU

WOD:
Back Squats: 5x3
Metcon: 15 Muscle-Ups for time

BS - 185/205/225/230(pr)/235(pr)
Metcon Time - 7:09

WOOOOOOHOOOOO, what a morning!!

I started off with my ME lifts PR’ing my BS 3RM by 10#. Then, I hit a WOD that I didn’t think I had any business doing yet. 15 Muscle-ups for Time ??!!??

I lifted the rings up to the right height (I usually keep them pretty low for the kids to play with them and also do ring dips and muscle-up rows) and got prepared. I was HOPING to get 1 muscle-up since I’ve never done them in a WOD. 3-2-1…. GO!! and I got my false grip and attempted the first one and voila… I got up pretty easily. So, I continued with as many reps as possible, one at a time. I got 8 Muscle-Ups completed in 5:00, then I did the remaining as jumping muscle-ups into the low dip position still maintaining the false grip and tight arms to body (as best I could). Finished the 15 total in 7:09. Very happy about that!!

Now, I didn’t turn-out my arms at the bottom of the muscle-up, but I’m working on that flexibility because everytime I try to do that, I lose my false grip. So, the muscle-up rows that I’m doing as part of the Gymnastics Warmup will help that a lot.

Cash-out/Extra Credit: more gymnastics work, some handstands (both against wall and free-standing), FOBA’s (the kids’ new name for the skin-the-cat exercise since my wife doesn’t like that name; stands for “Flip Over and Back Again”)

CF W/U w(11 KpU & GHDs)

Pack:

18-15-12-9-6-3 rep rounds of:
95 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible

“On SDHP’s, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time”
-The inverted hangs were….. different.  Had to tuck both legs and felt like I wasn’t quite doing these right, though they still felt….. horr…..great!

So, I felt it just watching the videos. I wonder if that counts for something. . .

Totally biting my fingernails over the pull to inverted hangs .

“Griff” Performed on 4 Feb
2RFT
800/400 backwards

Total time: 15:07

3:50/3:28/4:24/3:25 I can feel the calves to day.

Went to bed - woke up having forgotten BURPEES !!

35 Burpees —after midnight but I guess it will count (can’t wait for the 36 tonight )

From last night - About 2 months behind:

Deadlifts
1-10-1-20-1-30
Rest as needed

405/245/415/225/425/185

Set of 20 (225) was broken into 13/7 - Set of 30 was broken (15/7/8)

425 is a repeat of my current PR - I tihnk I could’ve pull more - will save it for another day.

Cash Out
Double Unders
Swiss Ball - Ab Work

Question: Is the WOD 18 reps SDHP then 18 reps Pull to inverted hang?  I am confident I can handle the SDHP but I am not sure about the inverted hang.  Also my pull up bar is 2 feet from the ceiling so I would need to use my rings to invert.  Any comments on subbing a bar for rings would be greatly appreciated.  My first thought is do inverted progressions and maybe half the reps.

TexasPatrick - 05 February 2010 04:47 AM

Caspar - 04 February 2010 10:14 PM

The other day when we had to do: kelly, ppl told me my time was really good. I remeasured the distance with http://www.gmap-pedometer.com/ It turns out i ran 300m per round instead of 400m

You know, everyone can post their successes, but it takes a bigger boy or girl to post up their failures and corrections. 

Good on ya.

+1
Props to you, and the time was still killer when factoring in the additional 500m. My quads are still unhappy.

Friday 5-FEB-10

Due to shoulder issues I replaced todays WOD with lots of stretching and different warmup routines…enough to get the heart rate moving but still give my shoulder some rest…

CFT Cleans 125 Overhead squat 125 bench 65# dumbells
385 total

Warm up
10 min row:2500 m at res 6
10 min elliptical incline 6 res 10

WOD:
6 min hspu*: 59
3 min squat: 73
2 min pull up (60# assist):15
1 min push up: 17

being upside down helped my congestion…i think

*My HSPU are with my feet hooked over a railing and bent legs. I think my next goal will be to work on getting my legs straight

Puppies:
6 minutes Handstand push-ups - 94
(upside down, hips aligned over shoulders but with knees slightly bent and feet hooked over a bar, almost an “L”, i didn’t go all the way down, used a freakishly small bosu under my head as my contact point, will definitely go for more range of motion next time)
3 minutes Squats - 75
2 minutes Pull-ups - 60# assist, 22
1 minute Push-ups - 20

211