Tuesday 4.3.12

gymnastics practice


“a bit of R&R”

5 rounds

row 300 meters

run 200 meters

rest 3 min


1. bench press

5 sets of 5@80%1rm

after your last set max reps on the dip bar

go up or down in weight if needed

3. Kbs and Rope climbs

3 rounds

1 min max kb swings 53/35

1 min max rope climbs

1 min max dbl unders

rest 3 min after each round

 For the kb swings try to stay active and push the kb down during the descent of the swing to get more reps.  For the rope climbs pull your knees up as high as you can  when  you ascend so you don’t smoke your grip to get up the rope. For the dbl-unders try to slow the jump down and keep a pace. Stay calm.

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10 Comments on “Tuesday 4.3.12”

  1. SACKrifice Says:

    wow… WOW… WOW!!!

    So many AWESOME poeple at CFN! This AM class is getting CRAZY!!!! Felt great to see everyone crush the CFN wod and Comp wod today!

    Joel, great to have you back… Now keep your stuff on your side of the cubby.


  2. Nick C. Says:

    bench press- 185, 195, 205, 215, 225 (probably should have started a litte heavier) . . . totally forgot about the dips afterwards
    WOD- swings 33,30,26 rope climbs 4,3,3 dbl unders 1 mess up, unbroken, unbroken
    I was having trouble climbing the rope so I went to Gil afterwards. He showed me 3 different options and after trying all 3 I choose the one that felt best. Practiced for 15 minutes and my rope climbs have never felt better. Thanks again Gil!


  3. Joel Says:

    Bench – 165×2, 175×5, 175×4, 175×2. Also forgot about the dips afterwards.

    WOD – KBS, 30, 23, 29, Rope, 3,3,1. Tough one on the DU’s. Glad to be back after a little hiatus. Not glad to see my cubby in shambles. Grayson, clean up your act.


  4. Ryan C Says:

    Bench Press 205, 115, 225, 230×3, 225×4 followed by 11 ring dips

    Comp WOd:
    KB swings = 30,30,29 (so damn far for that kb to travel)
    rope climb = 4,3,4 (forearms = nonexisent)
    Double Unders = 86,90,94 (gils way of proving forearms are non exsistent)


  5. Heather Donnelly Says:

    I’m surprised I have the forearms to type this right now. 😛

    Bench: 65, 75, 85, 95, 95.
    Dips: 10! I’m happy with that.

    Competitors Wod:
    KBs: 32, 31, 29
    Rope Climbs: 2, 1, 1 (ugh)
    Double unders: 20 something, 37, 39 (double ugh)

    Did some muscle up kip and transition practice afterwards, and gave myself some new goals on the board. Goals are as follows:
    1) 300lb deadlift (I was so close last time)
    2) more muscle ups, so that I can then do
    3) Nate Rx

    I have a lot of work ahead of me. 😀


  6. Matt T Says:

    Bench(close grip) 270×3,the rest for 5 250,245,240,235,225
    KB’s 33,31, last one 2pd kb wanted 30 got 33
    Rope Climbs:2,1,1 awful all upper body no form
    Double unders,85,75,77
    Practiced rope climbs after and was getting the form down


  7. Jodie Says:

    Bench was super fun today w Michele! 🙂
    125, 125, 130, 130, 130 but failed on 5th rep-darn! I want 1 rpm bench of 170-175 by regionals in case that shows! Current 1 rpm is 160.

    Kb: 33, 33, 33
    Rope: 3, 2, and 1 plus .5 plus .5 again. Bummed since I’m usually great at rope climbs. 😦
    Du were a disgrace: 22, 47, 21. Clearly can not do du when my forearms r smoked.


  8. Seth Says:

    Not so much of a Frankenstein workout for me today. Starting to feel like I’m getting back to full strength. Found my 1rm for bench (255), which I’m pretty placed about. Then I tackled the reg. WOD. 2:30, 2:40, 2:43, 2:51, 2:56.


  9. rrykowski Says:

    bench 255# for 5, 15 boxjumps in between each set. also forgot about the dips. didn’t count any of the others but got 4 rope climbs in each round. double unders were an abomination – no shoulders.


  10. Asian Jay Says:

    bench 185X5
    kb 28, 23, 20
    rope climbs 2, 2, 2
    du 68, 38, 50
    ummmmmmmmmm forearm smoker! gotta figure out how to actually use my legs for rope climbs…..all i can hear is staci yelling at me to use my legs


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