WOD:
Suzanne working dips with the red band.
“Elizabeth”
21-15-9 reps of:
Clean 135 pounds/95 pounds
Ring dips
Wow,we are really working the rings this week.. You are probably still feeling the ring wrath from 2 WODs ago, but its CrossFit, so 3..2..1..Go!
Many of you hit the 21 SDHP/21 Ring Dip WOD this week, and many of you experienced the rings for the first time with a band for assistance. Tomorrow, we will have everyone work on supports in the rings and use a band for assistance during the WOD if necessary.
To execute a proper support you will hold your body above the rings with straight arms. Your shoulders will be active or pushing down, not up towards your ears. You want to be actively pushing down on the rings. Keep your arms away from the straps.
Bailey working dips. You will be happy to be hitting dips again tomorrow! Just kidding you can do the strength WOD.
Many times your first experience with the rings will be questionable because you will shake like crazy. The rings are commonly perceived as being unstable, but this is a misconception. “Rings have a fixed point of equilibrium. Push the rings and they will always, eventually come back to where they started.” Your brain is responsible for the shaky, shaky when getting on the rings. Your central nervous system sends a signal telling your arms to hold the rings still, but there is sometimes static or noise within the signal that causes the rings to shake. Since there is no friction to hold the rings in place, the slightest change in muscle tension or movement will cause movement in the rings. Working supports in the rings will teach your body to apply force more productively.
Depending on your comfort level we have other incremental moves for introducing you to the rings. Come talk to us and we will walk you through the moves.
Pam and Dana working assisted rings. The bands are great for ring dips!
April 30th, 2009 at 6:47 am
The ring dips felt like a rest exercise after the cleans. Got the squat down on this WOD but didn’t do so well on time. 29:11 Rx’d. Great job Will M. Your form was good and you struggled with the weight a little, made me feel better, I appreciate that. Thanks for your help Cindy, I’ve come a long way in one month, I can hardly believe it. I’ll add in the deadlift workout Friday or Saturday.
April 30th, 2009 at 8:30 am
115 lbs – 22.40. Enjoying the ring dips and liked this WOD. Thanks for encouraging me to increase the weight Cindy. Results are being realized!!
April 30th, 2009 at 9:40 am
unable to hit the playground as lola decided to sleep until 10:30
so i made up my own wod today
warm up: run 3 miles; 3 rounds 25 sit ups; 10 push ups
wod: 400 m run; 10 pull ups; 21 dips 4 rounds
squat tabada(spelling)
shoulder and chest press
good burn and lots of sweating – i hope i burned off all those cookies i ate last night – not zone friendly
April 30th, 2009 at 11:17 am
Did the Shoulder Press today. 45-55-tried 60 five times but failed. So I went back to 55 and made it, then I tried 60 pounds again and this time I got it! Tried 65 just for the hell of it, but couldn’t get it. This is the worst of the lifts in my opinion.
May 1st, 2009 at 6:31 am
Thanks to Cindy for pushing me thru this one.
14:38ish. Ring dips with blue band. 95 lb. cleans.
May 1st, 2009 at 9:11 am
Bailey -
The press is tough because you can’t use your legs. Lots of little form queues that can drive you nuts!! You are doing great! Have fun with it and the PR’s will roll on in.
May 1st, 2009 at 9:52 am
Great time Jen…way to go!
May 2nd, 2009 at 12:01 pm
11:08 squats with light bar +20 dips with red band
May 2nd, 2009 at 3:15 pm
Brooke you rocked that WOD with 50 lbs – great job for your first time with squat cleans.