A big part of this next phase is going to be Gymnastics longevity training, this week we will be dipping our toes into this bucket to help with the transition.
For Class -- Everyone will hit "Mary" -- If your hands are torn up from Saturday, please do Strict Pull-Ups instead.
Extra work:
1) Front Squats:
E90s for 15mins:
3 FS @ 80%
*If you fail to achieve 3 reps in set, take one 90s block off and continue on with 2 reps of FS*
2) Benchmark:
For time complete:
50 Kipping Dips
25 Strict Dips
**If possible to complete this without a band, do so, no matter if you have to do all singles for the set of 25 singles -- Set a soft cap at 15 minutes, we will be retesting this**
3) Function:
3 Rounds - ~90s between each:
1) Barbell Hip Thrust (Get Heavy) - 8-10 Reps - Demo
2) Glute Ham-Raises - 12-15 Reps with a 3-5 second lower
3) Seated Arnold Press - 8-10 Reps - Slow and Controlled Demo (RIBS DOWN, not like this dude)
Testing
ReplyDeleteTough day today for the big-boned, long-legged variety of athlete. But these are the days where #Krakens try to suck it up and get better.
ReplyDeleteHSPU and pistols were no problem today - felt very solid. That's a lot of pull ups, and that's where I lose time. Had to switch to strict due to a hand rip in the 5th round.
Despite that, I'm confident I would have gotten a few more rounds compared to last time with #MARY.
http://youtu.be/XaO-YaTUd9g
Barely got through squat session at 190# with Littlest, who crushed it. That was rough.
Then tackled the #DipSesh. Total time: 9:55.
Felt like forever. Lots of resting.
PS - enjoy National Coffee Day! What a spectacular idea for a holiday. I think DD is giving out free small coffees all day?
Proud of everyone.
I like Mary, but have not done it for awhile! Good PR. 15+6 The pistols really slowed down for me....I probably could have warmed up better. was happy with hspu and how pull ups went!
ReplyDeletethose squats were definitely heavy but made it through with the Kraken. Working on keeping good upper body tension during FS which I think is helping.
Dips- 6:56- my kipping ring dips could use a little work; poor rhythm
Function:
Hip Thrusts at 125# sets of 10
Glute ham raises felt good (except for the 1st 1 when I cramped)
Arnie presses made my shoulders work!
Overall felt like I got some good work in!
Mary- 13rds + 25
ReplyDeleteDips- 4:31
Skipped FS due to a nagging groin
Front Squatted at CrossFit liberty only did last 4 sets at 295.
ReplyDeleteClass-MARY-stopped around round 8 because of rips. Yikes.
Dips-8:15
Extra with Will and Jeff.
Mary = 13+15 -- pull-ups were not my friend today. Ripped even wearing natural grips, I need to try training in the normal bar not the speal bar! HSPU felt great!
ReplyDeleteFront squats done at 185# with Jen Jen! These felt super tough but looked easy on video.
Functional work went well, love glute ham raises!
Oops-dips in 10:43
DeleteFirst time doing regular Mary... Got 9 rounds. HSPU were the limiting factor; however super happy I was able to do all butterfly pull-ups. Tore on the 2nd to last round, ouch :/
ReplyDeleteDid front squats at 185. These felt good...... So yea maybe I'll go up next time guys. Always getting picked on on Tuesday nights!
Ring dips took me a hot second. Finished the kipping in 8:31-- these actually feel harder for me than strict?-- and the strict just after 15, maybe 15:10.
Fully intended to do the functional work but ran up against closing time at the gym. I'll plan to do that stuff later this week as it looked super fun!
Did a modified version of Mary with 5 push-ups, 10 pistols and 15 lay pull downs.
ReplyDeleteThen did the front squats with boobie at 185. We made them all!!! I agree with Maria, totally felt harder than it looked on the video!
proud of everyone today!!! Awesome work and positive vibes!!! LOVE IT!
8+7 on Mary today. Pull ups were the enemy. Did extra afterword. Finished dips in 3:39. Didn't get to front squats today. Need to try and up my sleep. Not getting enough Z's and started to feel it today.
ReplyDeleteFirst time with Mary. Despite being kinda "tall" pistols were the easiest. Never slowed down. Did strict hspu ub. Pull ups were easily my biggest weakness. Still need butterfly.
ReplyDeleteNo fs still working through my hip
Dips went by quick. Since Will, John or myself couldn't set the clock right...time was off. Around 6 minutes I believe.
First time doing Mary, was happy with the outcome though. HSPU were a breeze, pistols were slow but was happy to be doing them. Pull ups were all one or two sets.
ReplyDelete11 Rounds even.
Back was pretty sore after pistols, so just did dips and function.
Dips-8:04