Thursday, November 21, 2013



Gymnastics 1: 2 Rounds
10 Dips or 4 Muscle-ups
5 Front Levers
5 Back Levers

Gymnastics 2: Alternating EMOM for 10 Minutes:
Odd: 5 strict Weighted Pull-ups (compare to last week)
Even: Max Strict HSPU + 3 Kipping HSPU

Gymnastics 3: Tabata pistols

70-80% WOD: 

4 Rounds
5 Burpees (no wasted steps)
5 C2B (Mod: Chin-over)
5 Wallballs 20#/14#
5 KB Snatches (5 each arm) 53#/35#

Rest 3 Minutes

3 Rounds:
10 Air Squats (focus on your movement)
10 T2B
10 Box Jumps 24"/20"
10 Shoulder-to-Overhead 115#/75#
* Like the title says, go 70-80%! I don't care about your time, I care about the quality of your movement and your virtuosity. You don't always get better by killing yourself, you improve by moving more efficiently and understanding what proper movement and positioning feel like. 


  1. Gymnastics 1:
    10 dips, the levers were interesting. I need to learn how to scale them because I'm not sure how much good I was doing myself after a couple of reps.

    Gymnastics 2: Used 35#, then 25# for the weighted pull ups, harder than I thought it would be. Anywhere from 5 to 3 strict HSPUs before the 3 kipping. I expected the kipping HSPUs to be easy but I guess after going to failure maybe not because they were tough.

    Gymnastics 3: I enjoyed these, definitely need work on them though. Had to use the squat rack for balance. I did one leg only for 20 seconds, off 10, the other leg for 20 etc. I was getting about between 6-8 reps/ 20 seconds

    WOD: this was much tougher than I expected but I enjoyed it. I like WODs where you just get into the suck phase and go, nothing you have to take long breaks for. I know time wasn't the objective here but my total was 16:10 (7:20 for the first part, 3 min rest, 5:50 for the second part)

    Altogether happy with todays workout

  2. Gymnastics 1: Muscle ups were more difficult today than usual. But only on the lower rings. Once I was suspended a little higher, got back in the groove. Got a lot of flack from Ernie using the bands to scale, but then got him doing them as well. I'm getting better, but still weak on these. Luke, check out gymnasticswod on youtube, that's where I got the scale for these.

    Gymnastics 2: Same as luke, used 35# KB for the first few sets and 25# for the last couple. These were fine. Strict HSPU were as follows: 10, 7, 4, 3, 1..... These got a lot harder as we went on. Thank goodness for kipping.

    Gymnastics 3: Finally getting movement back in my hip flexors. Each round was about 6-8 reps as well, but I alternated each leg. Got a good burn in my quads from these.

    WOD: Like Luke, this was a lot tougher than I thought it was going to be. The constant movement and doing movements unbroken, even at 75% was very rough. I think the easiest part of this WOD was the 115# shoulder to overhead, just felt strong on these. The KB Snatches were better than I've ever done; not perfect, but it didn't hurt my wrists or forearms doing them.

  3. Gymnastics 1: Did dips earlier, so I tried MUs and still can't get them again after those two last week. Levers are still very limited, but I'll keep trying them. I feel much more awkward and less in control on the back levers.

    Gymnastics 2: Just did strict pull-ups as those were challenging enough. Strict HSPUs were tough, the first round, I didn't get up quick enough and got stuck and the bottom, so zero for that round. The next few rounds I was able to get 2 before kipping. Last round, I zeroed out too.

    Gymnastics 3: Tabata pistols - got 8 each round but the last when I got 7

    WOD: Didn't record the exact time, but I was somewhere around 8 mins for the first part and 6 on the second part. My hands just felt really sore on the bar work and kinda felt like Luke and Patrick, it was a bit more challenging than I thought it would be.