HBBS: 165#. Stopped after 4 reps of 175#, because my adductor was feeling a bit wonky.
WOD: 3+5 (pullups and ring dips). Too much wasted time: after my first muscle up I spent about a minute trying to get the next one. Bah. It seemed so easy in practice. 🙂
Thanks to some suggestions from Yosh and Damien, I have some refinements to make to the technique, so we’ll see how that works out next time. In practice.
Hello Everyone,
In order to reach our goals we must have a plan and stick to it. Knowing what progress we have made and how close to our goals we are keeps us focused.
If any of you are like me, you can’t always remember what your PR’s are or what weight you typically work with on certain exercises. Maybe you did a hero workout early in the summer and the workout comes up again such as ‘Badger’ on Friday, but you can’t remember what time you completed this in previously. I often find myself searching through my notebook or my phone for these results.
As a solution to my own disorganization I have put together a spreadsheet designed to help any crossfit’er to track and organize their progress. This document is designed with space to record results from each of the Strength/Skill exercises, ‘Ladies’ benchmark WODS, as well as the Hero WODS. This is something that I have put together in Google-doc format and would like to share this with all of my fellow Somerville Crossfitters that drive and motivate me.
For any of you that are interested, send me an email titled ‘Crossfit Spreadsheet’ and I will forward the document along. I hope this helps any of you towards reaching your goals.
WOD = 3 + 62… ya 10 SU’s away from 4. Lame
Scaling included: 6 blue banded pull ups and 6 no-band ring dips, Single unders
Fun morning! Until I realized super glue wasn’t going to put my mirror back on and I needed to stay home and wait for JN Phillips auto-glass instead of go to work today.
Last week was my 6 month Crossfit anniversary. Woo!
In less exciting news, this was my most frustrating WOD in those 6 months (4 + 38)
I went into this WOD thinking I would dominate, but I feel like I failed big time.
Double unders were super inconsistent. (15 in a row for a couple sets and then singles/doubles/triples for the other sets.)
This all boils down to practicing double unders before practice starts. I also need to work on dips so I can take my muscle ups on the bar up to the rings.
Next time we do double unders, I am wearing a diaper. I honestly cannot control the pee leaks. (TMI?)
WOD: 4+11 In the same boat as Kyle with the Muscle Ups. I got the 2 for the first round, and then couldn’t find them again after that so switched to pullups/dips.
It must be my birthday
Go Damien! Its your birthday!
I’m about to find out how many muscle ups I can do in a workout. Woot!
And the answer is: 1. Heh.
HBBS: 165#. Stopped after 4 reps of 175#, because my adductor was feeling a bit wonky.
WOD: 3+5 (pullups and ring dips). Too much wasted time: after my first muscle up I spent about a minute trying to get the next one. Bah. It seemed so easy in practice. 🙂
Thanks to some suggestions from Yosh and Damien, I have some refinements to make to the technique, so we’ll see how that works out next time. In practice.
Hello Everyone,
In order to reach our goals we must have a plan and stick to it. Knowing what progress we have made and how close to our goals we are keeps us focused.
If any of you are like me, you can’t always remember what your PR’s are or what weight you typically work with on certain exercises. Maybe you did a hero workout early in the summer and the workout comes up again such as ‘Badger’ on Friday, but you can’t remember what time you completed this in previously. I often find myself searching through my notebook or my phone for these results.
As a solution to my own disorganization I have put together a spreadsheet designed to help any crossfit’er to track and organize their progress. This document is designed with space to record results from each of the Strength/Skill exercises, ‘Ladies’ benchmark WODS, as well as the Hero WODS. This is something that I have put together in Google-doc format and would like to share this with all of my fellow Somerville Crossfitters that drive and motivate me.
For any of you that are interested, send me an email titled ‘Crossfit Spreadsheet’ and I will forward the document along. I hope this helps any of you towards reaching your goals.
My email is: matthew.vankleeck@gmail.com
and yosh could enable the site search so that you can search for badger and every time badger is mentioned on the blog, the search results come up.
or enable the site search so that any time anyone searches for badger, badger gets programmed.
badger cam!
Thanks, Matt! This is awesome! I owe you a beer next time!
Split Jerk (Did HBBS yesterday): 175# x2
WOD: 3+11 (w/C2B pull ups and ring dips)
Much tougher than anticipated. Also, had a bit of a case of the missing double unders this morning. Great job 5:30am!
I also did HBBS yesterday, so I also split jerked today: 105#x2, 115#x1. Consistently inconsistent at 115. hooray.
WOD: 3+3 (chest to bar and ring dips). Lots of shoulder fun today.
HBBS = 145# PR
WOD = 3 + 62… ya 10 SU’s away from 4. Lame
Scaling included: 6 blue banded pull ups and 6 no-band ring dips, Single unders
Fun morning! Until I realized super glue wasn’t going to put my mirror back on and I needed to stay home and wait for JN Phillips auto-glass instead of go to work today.
HBBS: 245# (matches my 5-rep PR)
WOD: 4 + 8 (single unders, scaled muscle ups)
Note: I found it more difficult to do butterfly chest-to-bar pullups than with the kipping variety…
back from 1 week hiatus. missed you all. i feel sooo much better, though; i was sickin’ pretty gross last week.
HBBS: 165#. i’m one of those weirdos that prefers this to low-back.
WOD: 3x + 6 pullups @ blue band on pull ups, red band on ring dips, 16kg kettlebell, and double-unders. october goal squelched.
your jump rope makes the coolest whooshing noise when you double under. It’s very super-heroish
nike adjustable speed rope from city sports — i’d recommend it! and you can make it as “short people” as you want 🙂
Last week was my 6 month Crossfit anniversary. Woo!
In less exciting news, this was my most frustrating WOD in those 6 months (4 + 38)
I went into this WOD thinking I would dominate, but I feel like I failed big time.
Double unders were super inconsistent. (15 in a row for a couple sets and then singles/doubles/triples for the other sets.)
This all boils down to practicing double unders before practice starts. I also need to work on dips so I can take my muscle ups on the bar up to the rings.
Next time we do double unders, I am wearing a diaper. I honestly cannot control the pee leaks. (TMI?)
If I ever rip one during a thruster workout, I’ll be sure to post it here.
HBBS: 255# New 5 rep PR
WOD: 4+11 In the same boat as Kyle with the Muscle Ups. I got the 2 for the first round, and then couldn’t find them again after that so switched to pullups/dips.
Kate, I love the TMI sharing…keep it coming!
HBBS: 255# 5 Rep PR
WOD: 5+11 Rx, Grip went to hell on this one, but still fun. I got a fever, and the only prescription is more muscle ups.
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