Eat Real Food, Not Too Much, Mostly Plants

Strong People are harder to kill than weak people and more useful in general. - Mark Rippetoe

Friday, February 28, 2020

Baseline - Gymastics Technique

Friday, February 28, 2020

Crossfit Golden - Lacey/Janet

1200 - 9 of us

Warm Up

foam roll

3 rounds of

20 pulls on rower
10 boot strappers / air squat
10 scorpions front/back / HRPU
10 arm circles / pass throughs
5 ring rows / jumping pull-ups


Baseline (Time)

500m Row
40 Air Squats
30 Sit-Ups
20 Hand-Release Push-Ups
10 Pull-Ups

I finished the row in 2:05.3
The air squats took me to about 3:40 (unbroken)
I finished the sit-ups around 5:00 (unbroken)
HRPU (unbroken) - every other time I have done this was regular push-ups
Pull-ups (2 then singles)

Finished in 6:20 PR!!

This was quite the achievement for me.  Last time, I had to do the sit-ups 12/6/6/6 and the push-ups 10/5/5.  To do 20 unbroken HRPU, felt really good.  The row felt really good also.  I opened at a 1:55 pace and slowed to a 2:10 pace.  The opportunities for improvement are relatively few.  I could speed up transitions and take maybe 5 seconds off of the individual efforts.

Accessory Work

Take 15 minutes to practice three gymnastics skills of your choice.


Press from 3 abmats - 2 reps
Press from 2.5 abmats - 1 rep
Negative to 2 abmats - 2 reps

Kip Swings

3 sets of 5-8 swings working on technique

Tire Flips

2 sets of 5 flips (275# tire)

No comments:

Post a Comment