Australiasian qualifier workout, scaled!

WOD at CFNZ.

Workout #1 from the Australasian qualifier.

3RFT
10 C&J 40kg
15 Ring dips
20 KB swings 24kg
15 minute cap

I messed up the timing and stopped after 2 rounds and the C&Js at 10:30
I had my watch set to count down the cap, but I though Tamaryn was saying my group only had 40 seconds to go and I figured I'd messed up the watch somewhere along the line and pulled the pin. I might have made it if I'd kept going.

C&J. 40kg was the women's weight and about right I thought. Heavy enough that I couldn't muscle the weight up, light enough to let me keep the pace up. I could have improved my cycle time by thrustering out of the power cleans, but decided to follow Jeff's rules and make it two distinct movements. When I have my C&Js as tidy as I want them I'll take liberties. I didn't hurt my back on the jerks! First time in ages. 50kg seems to be the danger point, below that I'm safe even when I get tired.
Dips. I had to go to using a band. I haven't done them in so long and they were never a strong point, I knew they'd be the sticking point. The time cap was my decider to go to the lightest band for assistance and it was the right move. I should have done it earlier is all.
KB swings. I ah let my ego get away with me. I planned to use the women's weight (16kg) there too, but when Tamaryn said that head height swings were OK I didn't struggle to secure a popular 16kg KB and grabbed one of the several 24kgs that were not being used. I was OK with them, but I should have gone 16kg and full overhead swings. Lesson learned.

Fun. Wish I'd trusted my watch though and come closer to finishing.

Not sure the birthday deadlifts were the best prep for this. :-)

Row, swings, dips

3 RFT
60 strokes on the rower, probably about 500m
15 x 22kg dumbbell swings
15 dips - assisted dammit

15:36

Conga line - Brand X workout

3 x 60kg Front Squat
9 Ring dips
3 x 62.5kg Front Squat PB
10 Ring dips
3 x 65kg Front Squat PB
9 Ring dips
3 x 67.5 kg Front Squat PB
8 Ring dips
1 x 70kg Front Squat
8 Ring dips

I could have got another 2 with 70kg, but it was a very ugly single. 67.5 was not pretty, but I was willing to accept it, just. I thought that if I focussed enough I might be able to pull of 70 and either I didn't focus hard enough or it just wasn't to be.

I'm still reaching a point just about or below parallel where I lose the feeling of tightness in my posterior chain. Based on my OHS when Jeff was coaching me, that's where my hips tuck under. It's weird, like my connection with the muscles I want to drive the movement just disappears.

Oh and dips just suck like always.

Push-ups, SDHP, Ring dips, weighted pull-ups, HSPU 080519, Cindy

Me
Pack:
50 Push-ups
35 x 30kg Sumo-deadlift high-pull
35 Ring Dips
20 x 16kg Weighted Pull-ups, rapidly dropping to 5kg
15 Handstand Push-ups - Piked on 20" box

23:28
Splits were; 3:31, 2:06, 7:46, 8:20, 1:43.
The ring dips and weighted pull-ups felt a LOT longer than 8 minutes.

• Push-ups felt OK. Surprisingly so. Still broken, but not the terrible ordeal they normally are.
• SDHP pretty cruisy, especially when I remembered to get my hips into it.
• Dips were down to triples and doubles after about 15 reps.
• Pull-ups went 1x16kg and there wasn't going to be a 2nd, 2 x 12kg and there wasn't going to be a 3rd, 2 x 6kg and there wasn't going to be a 3rd. Then I switched to my 5kg baby dumbbell and got an attack of the stubborns. I should have dropped to dead-hangs.
• I think I need to video my HSPU, they felt too easy.

That J.T. combination of movements is a sod no matter how you spice it up. And weighted pull-ups is not how I'd have improved the "taste".

Lynette:
Cindy - Buttercups
1 x Jumping pull-up
4 x push-ups
7 x squats

8 rounds plus pull-up and push-ups.
Switched to push-ups between 2 12 boxes for the 5th round.

SDHP, Ring dips 080228

The porch lite
5 rounds for time
10 x 40kg SDHP
10 ring dips

9:20. 0:57, 1:39, 1:19, 2:15, 3:11

SDHP were OK.
Ring dips degenerated rapidly and were just negatives in the last 1.5 rounds.

I should have done Pack and subbed ring dip progressions. More rounds and less resistance would have been better in the long term. Hindsight's a wonderful thing.

Definitely established I still suck at ring dips. Bugger it.

SDHP, Ring dips 071113

Been sick with a 'flu that's laying waste @ work. It's left me with little stamina, do something - nap has become my routine lately

7 rounds for time:
10 SDHP 20kg
10 beginners bench dips - feet on filing cabinet

9:53

Could have used weight on the SDHPs.
Wished I was a few kilos lighter during the dips.