Archive for the dips Category

Cycle 2

Posted in airdyne, cleans, dips, pull-ups, push-ups, snatches on June 16, 2015 by coughingsparks

Today was the beginning of the second cycle of the competitor’s training.  Started with 3RM power snatch with a pause at the knee (I went above the knee, some people went below, IDK), got up to 95# before my form started to deteriorate.  Next was same thing but with 1RM power clean, with a pause.  I got 155# again before my form really started to deteriorate.  It was still a bit of a muscle clean.  I then did max effort CTB and got 4, BUT my chest didn’t touch the bar, they were really just deep pull-ups, so I will probably be doing regular pull-ups for the progression with the 5 I got last week. Then did max effort unbroken push-ups and got 12 and max ring dips and got 3.  I feel like I should have done a little bit better at both, but we are at the start of a cycle, so whev.  Then did 10-10-10 overhead barbell step-ups on the box at 45-55-55.  These are quite difficult. Finished with Tabata Airdyne for calories, which I did wrong because I didn’t count each time, just my total, which was 74.


Lifting day again

Posted in airdyne, back squats, dips, pull-ups on May 18, 2015 by coughingsparks

Although today would not normally be a lifting day, it was today due to a weird-ass schedule because of Regionals.  Started with 4×3 back squat, adding weight from last week:


I did a ton of mobility before ever getting near the bar and I took my sweet time getting this done.  It was still wicked heavy though, but I was able to do it.

Next was 12-minute EMOM:

E: Max effort strict pull-ups
O: Max effort strict dips

I got 17 pull-ups and 11 dips.  I should get back into doing these at home, plus the push-up progression.  The problem is that the only time I have to do it is at night after I get home from work and at that point, I’m too exhausted to do anything.  Still, it could have been worse.  It took a long time to even get one of these strict movements, so I’m grateful for the strength that I have.

Next was 10 minutes on the airdyne for calories, which was difficult, but mostly really boring and sort of interminable.  I got 156 calories.  I guess that’s good; I don’t know.  It was hard.  I was sweaty.  Finished up the day with 3×10 good mornings.  I actually stuck with just the barbell for this.  Honestly, with how my back has been feeling, this was really more of a mobility thing for me and got way easier in the third set.

That was easier

Posted in back squats, box jumps, dips, pistols on April 7, 2015 by coughingsparks

Today, I did Tabata lateral bar hops on my own, which didn’t go very well, but I also haven’t done them in a few weeks: 28-20-14-14-14-14-14-14. Eh. At least it was CONSISTENTLY bad.

The workout was 20 minutes to establish a 1RM back squat:


Fine. i didn’t expect to PR, or to hit my current PR (220#), so this was fine. I had more in the tank, actually.

The WoD was 5 rounds for time of:

-10 box jumps (30″/24″)
-8 weighted pistols (24kg/16kg)
-6 ring dips

8-minute time cap

I did it with scaled curtsy pistol thingies, actually jumped on the box (but stepped down) and did real ring dips (that probably didn’t 100% count all the time) and got 3 rounds, 20.

Good day to be a shorter version of me. Maybe.

Posted in dips, front squats, knees-to-elbows on January 28, 2015 by coughingsparks

Today was 6-5-4-3-3 of the CTB progression, worked in with ring dips. I did the ring dips Rx’d, but one at a time towards the end. I did Pendlay rows again at 95#. Finished with a weird-ass EMOM thingy, like a Death By, sort of, 2-minute infinity ladder:

-5 FS (135#/95#)
-10 TTB
-5 FS
-10 TTB
-6 FS
-12 TTB
-6 FS
-12 TTB

You stop when you start running into the next 2 minutes. As one might imagine, I didn’t get too far, even subbing in KTC (or, if we’re honest, knees-to-belly-button), getting 2 rounds, 17.

We were supposed to finish with some sort of rowing tabata thingy, or a 1K row (really? REALLY? That’s the equivalent for me of a good person’s Fran…) or 3-minute AMRAP dubs, but we finished the death by almost exactly at 1015, and I was pretty tired from my daughter waking up several times last night to vomit. So there’s that. She’s better now, but the whole family is pretty tired.

More handstands

Posted in burpees, cleans, dead lifts, dips, front squats, handstand, pull-ups, wall ball on January 14, 2015 by coughingsparks

Monday was 5 RFT:

-10 2-for-1 wall balls
-7 ring dips

I got 4 rounds, 10, or something. Over 4 rounds, in any case. The way I do 2-for-1 wall balls is wall ball, front squat, wall ball, front squat. I can’t do that wall ball-squat-catch thing, although they make it look easy. Ring dips I did with my feet on the floor. They aren’t letting us use bands any more. The less said about that, the better. HSPU was around the world, again.

Tuesday was the beginning of another CTB pull-up progression, again, with no bands, and no scaling down to regular pull-ups. So, Pendlay rows it was, for 5-4-3-2-1, and I couldn’t really figure out a good weight. It’s supposed to be 60% of BW, which is 115, but I did math wrong and tried at 125, which was too heavy, so ended up doing it at 105, which was too light. Finished with:

-DL (185#/125#)

Rest 1 minute

-Power cleans (165#/115#)
-CTB pull-ups

-Snatch (135#/95#)
-Bar MU

I did it Rx (haha) and got 61. I did not get to the muscle up, and only got through one set of CTB pull-ups, one at a time, suppinated grip. Ah well.

Today was 5-4-3-2-2 EMOM
-Pendlay rows (or CTB pull-ups)
-Ring dips

I did the Pendaly Rows at 115#, which seemed OK. I screwed up the ring dips because I didn’t know what we were doing and ended up going 5-4-3-2-2-1 instead. No bands, but definitely not perfect either.

Finished with

6-minute AMRAP
-6 front squats (135#/95#)
-12 Bar-facing burpees

1-minute rest
-4 front squats (165#/115#)
-12 bar-facing burpees

30-second rest
-2 front squats (185#/125#)
-12 bar-facing burpees

I was one of the few people who did it Rx’d, and got 3,2,1.

Crossfit Dollywood

Posted in dips, double unders, kettle bells, overhead squats, rowing, snatches on December 1, 2014 by coughingsparks

Just got back from a 7-day trip to Pigeon Forge, TN for Thanksgiving. I WoDded twice while I was there, both times at the lovely Crossfit Sevier in nearby Sevierville, TN. And luckily for me, Coach Jeremy programmed stuff I was good at both days. The first day, Wednesday, was, for meters:

-Max effort row at 1:25/1:40
-3-minute rest
-Max effort row at 1:30/1:45
-3-minute rest
-Max effort row at 1:35/1:50
-3-minute rest
-Max effort row at 1:30/1:45
-3-minute rest
-Max effort row at 1:25/1:40

I got a total of 1,903, which was a lot? I guess? They don’t use a white board but some fancy flat panel TVs mounted to the wall with a computer that people enter their scores into, but from what people were writing on the floor, I was doing well.

I didn’t get to WoD again until Saturday. They met on Friday to go to Knoxville to climb a rock-climbing wall as a sort of box field trip, but it was at an inconvenient time, and Knoxville is about 45 minutes away, and it was going to be a trip with a bunch of people I didn’t know and I was there with my own family and blah, blah, blah…

In any case, Saturday was posted as a 1RM thruster. Okeedokee. We just did this, but what the hell. Show up to find out that the programming has been changed because of a huge class to:

-KB swings 24kg/16kg
-ABMAT sit-ups


I had the best day in human history ever for double unders that day, with huge runs and my set of 30 unbroken and of course, unbroken on the rest, and got 9:56, the fastest of the women. I am AWESOME when I’m not at my own box.

At that point, my nieces, who are 20 and 21 came in. They had bugged me earlier about wanting to try Crossfit. They had pretty much turned into Crossfit fangirls up until then, curled up in the recliner at the cabin around a laptop, watching old Games footage. They even were like, “Um, Aunt Julie, do you know that Camille girl?” LOL. So, I e-mailed Coach Jeremy ON THANKSGIVING and asked him if he would be willing to put them in to an intro on Saturday, to which he graciously agreed.

While they went through their intro, I did 5-4-4-3-2 ring dips and finished with a snatch complex of 1 power snatch, 1 OHS, where I topped out at 105?. I don’t know. It was in kilos. I then foam rolled for a while. The girls finished up with stars in their eyes after some movement training and a mini-WoD involving wall balls, sit-ups and dead lifts. “Ohmigod Aunt Julie, I LOVED IT! I totally want to do this. This is AWESOME!”

Yes. Yes it is.

Veterans Day

Posted in badger, dips on November 11, 2014 by coughingsparks

Started with 5-4-3-3-2 ring dips, and then a 49:09 Veterans’ Day Hero WoD: Badger, 3 RFT:

-30 Squat Cleans (95#/65#)
-30 Pull-ups
-800m run (1000m row)

40-minute cap

It was too bad too, because I was really looking for that clock to flip from 39:59 to 40:00 so that I could JUST STOP ALREADY, but Darrin said if we were still going at 39:50 (of course we were. Of course), he would reset the clock and do away with the time cap. So I had to finish. I am not some sort of badass; I was just busted out of running down the clock. But I did finish, albeit, like 15 minutes slower than the majority of the class.

I did the cleans in three sets at first, and then in sets of 5 for the rest. I probably too, too long breaks on both the cleans and the pull-ups. I did all 90 of both. I had some good runs or kipping pull-ups, up to 5, which I could not have done a year ago, and definitely not 2 years ago. So some good came out of today.