Ring Muscle Up - Deadlift

Tuesday, October 14, 2025

Westbound CrossFit (Coach Bryn)

1200 (8 of us)

Warm Up

Run

Jumping jack

Seal jack

Ground to overhead (no weight)

Inchworm

Step back lunge

Prong A, Y, snow angel

Ring muscle up warm-up

Deadlift - build to starting weight

Ring Muscle Up Technique

Tip from Julio - Rock forward rock back, raise legs and look up and then pop hips to ultimately transition onto rings.

Metcon 

5-4-3-2-1-2-3-4-5

Ring muscle up

Deadlift (365/255lb.)

For time. 

Goal: Sub 8:00

Cap: 15:00

Intermediate: 225/155lb., 3 Ring muscle ups each round or jumping ring muscle ups

Baseline: 95/65lb., 5 push up + 5 ring row each round. 

I scaled to RMU transitions and 275 pound deadlifts.  I finished in 13:54.  The deadlifts were a real grind and a lot of volume with 29 reps at 80% of 1RM.  The RMU were kind of useless as my form really broke down when fatigued.

Chipper

Monday, October 13, 2025

Westbound CrossFit (Coach Loni)

1200 (8 of us)

Warm Up

Row

Inch worm

Hollow rock

Step up

Kettlebell swings

Conditioning

1k Row

________

100 Burpee

100 KB Swing (American) (53/35lb.)

100 V Up

100 Step up (24/20’)

For time. 

Goal: Sub 22:00

Cap: 30:00

Intermediate: 35/30lb. KB, Lower box. Consider reduction in volume from 100 to 75 of each.

Baseline: 50 reps of each movement prescribed as well as 500m Row. 25/15lb. KB, Beginner Jack knife for V-Up

I scaled to 26# KB, Jack knifes (back on ground v-up with one leg) and 20" step ups.  I treated this as an AMRAP 30 and was thrilled to finish 70 reps of each movement in 31:04.

The row took me 5 minutes and then each round of 10 was taking me around 3:30.

King Kong Grip Session

Sunday, October 12, 2025

Basement Gym

1700

2.25" Crusher

85

110

115 (L)

117.5 (L)

Hub

25

30

32.5

35 (R)

1-5/8" Thumb Blaster

40

50

55 (L)

57.5 (L)

Little Big Horn

85

95

100 (L)

102.5

100 (L)

Massenomics Stall mat

95 (2H)

3.5" Dumbbell Handle

Photo pending

Chalk this up to the ultimate uni-tasker.  However, I wanted to treat myself after IAWA Worlds and this is one of the few all-round weightlifting items I can buy off the shelf that I do not have.

Once it arrives, I will be able to execute the dumbbell walk.

L-sit - Metcon

Friday, October 10, 2025

Westbound CrossFit (Coach Ryley)

1730 (3 of us)

Warm Up

200 meter run

Superman hold

Hollow rocks

Strict sit - feet raises

Dead hang

Kip Swings

Kip + Hip Drive

Jumping muscle ups

Core Work

Accumulate 1:30 of L-Sit on paralletes (box, floor, DB’s, KB’s)

3x5-10 Back extensions on GHD

*Break up the L-sit for quality development and between sets work in on GHD. 

On the 12 minute clock, I accumulated a little over 60 seconds on a tuck hold from 30 inch box.  I would do 2x5 second holds, then 3-4 back extensions, rest and repeat.

Conditioning

10-8-6-4-2

Bar muscle up

20-16-12-8-4

Box jump over (30/24’)

V-Up

For Time.

Goal Time: Sub 10

Time Cap: 12:00

Intermediate: Reduced reps of BMU/ Banded or jumping BMU, 24/20’ box

Baseline: Banded pull up + Push Up, plate jumps, Beginner jack knife

This was actually the most fun I have had with the programming in quite some time.

Jumping bar muscle ups are typically done from head height, but I had to be elevated to nipple height, but I was then able to execute them.  I scaled the reps to 5-4-3-2-1.

Box jump overs were great at 24".  I scaled the reps to 10-8-6-4-2 and was able to keep a steady pace.

V-ups kind of sucked.  I went with single leg raises and kept the 20-16-12-8-4 rep scheme.

I finished the scaled load in 9:58, but then tacked on another "round" at 2-2-4 reps to finish in 11:29

IAWA World Championship

Banner

Meeting Jack Shanks

Clean & Push Press

Pullover & Press

Straddle Deadlift

One Arm Clean & Jerk

Clean & Push Press

2" Vertical Bar

Zercher

Fun in the Stones "Garden"

Very Impressive Team Lift (Dolores and June)

I had the opportunity to travel to Belfast for the 2025 IAWA World Championship.  It was well attended:

1. Ruby Meakin - NI - Junior
2. Leo Moss - ENG - Junior
3. Emily Haydock - ENG - Junior
4. George Dutton - ENG - Junior
5. Beata Banas - ENG (attended last year)
6. Paul Barette - ENG (attended last year)
7. Chloe Brennan - ENG (attended last year)
8. Steve Sherwood - ENG (attended last year)
9. Brandon Hazell-Hyland - ENG (attended last year)
10. Denny Habecker - USA (attended last year)
11. Natalie Voce - ENG (attended last year)
12. David Angove - ENG (attended last year)
13. Dolores McGuckin - NI - Incredibly strong powerlifter
14. Sam Bonar - ENG (attended last year)
15. Stanley Hamilton - NI - Grip sport athlete
16. Joshua Davidson - ENG (attended last year)
17. Sanjiv Gupta - USA (attended last year) 17th/22
18. Steve Moss - ENG - Nice guy, did not talk to much
19. Amy Robertson - ENG - Fun lifter, new to all-round
20. Paul Hallam - ENG (attended last year)
21. Mark Haydock - ENG (attended last year)
22. Matt Jones - ENG (attended last year)

14 of 22 were return lifters, 8 were new.  31 had originally signed up, but could not attend for various reasons.

Resurgence Training Center was a first class facility and an excellent host.  I actually bought a sweatshirt just to throw them some business.  They support everyone from Strongman, Powerlifters, Olympic Lifters and Bodybuilders.

Day 1 - weighed in at 94 kg - milled about chatting with other athletes, lunch at food truck (Chicken and Pork Gyro)

One Hand C&J (Right) - 3 for 3 (30, 32.5, 35kg) - PR, beat my existing record by 2 pounds, National Record

Clean & Push Press - 3 for 3 (50, 55, 62.5kg)

Pullover & Press - 3 for 3 (50, 60, 70kg) - PR, crushed my existing record of 115 pounds, National Record

Straddle DL - 3 for 3 (135, 150, 155kg) - PR

Day 2 - did not weigh in, snacks (Clif Bars and Larabar)

Continental Snatch - 2 for 3 (45, 47.5, 55kg), called for press out

Vertical Bar 2 Inch (Left) - 2 for 3 (60, 70, 80kg) - PR!, National Record, but not done with USAWA specific 18 inch length, did not hold until down command

Zercher - 3 for 3 (90, 100, 110kg)

On both days I officiated during session 1 (women), chatted and warmed up during session 2 (lower bodyweight men) and lifted in session 3 (higher bodyweight men).  I forgot my officials shirt, but was otherwise well prepared.  I was comfortable and warmed up well.  I was warming up too early and would have benefited by starting to warm up during the 15 minutes between sessions.  Competition moved fast with 2 platforms and a generous warm up area.  We started at 10 AM both days and were finished by 4:30 PM day 1 and 3 PM day 2.  This included not only competition lifts, but also 4th attempts for records and record sessions both days.

Stevie Shanks and his family were great hosts.  Simon Truesdale and Michael Wilson did a great job loading.

Net Costs

• $200 - Flights (plus points)
• $500 - Ground transportation (rental car, gas, taxi)
• $700 - Lodging (Moxy, Lurgan, Metro)
• $300 - Dining (including banquet)
• $50 - Meet Entry
• $1,100 - Site-Seeing / Misc

Reviewing my travel costs the past three years:

2023 Nationals, Columbia - $560 (drove)

2024 Nationals, Columbia - $1000 (flight, rental car)

2024 Worlds, Eastbourne - $1250

2025 Nationals, Albany - $1800 (Sanjiv, Diya, Nisha)

2025 Worlds, Belfast - $2,850 (Sanjiv, Ratna)

Row - Push-ups

Tuesday, September 30, 2025

Basement Gym

1800

Conditioning

10 Rounds for Time:

250 meter row

5 push-ups

This turned out to be a perfect quick hit that I finished in 17:02.  Considering changes for the future, I might opt for every 2 minutes:  250 meter row; max unbroken push-ups; rest in remaining time.