Thursday, August 7, 2008

Ring push-ups

SP:
1 x 10 x 45
5 x 5 x 125

hspu: 5, 5, 5
ring push-ups: 25, 20, 12
ab twist: 100 x 22.5
burpees: 7
2h db pistol (10#): 10/80/10

Continued with my SP progression. Getting close to the point where I'm gonna have to forgo the 5# jumps and hit the fractional weights if I want to continue with 5 x 5. For those that are interested, there is method to the madness of the other stuff. A short explanation.

If you look on the CrossFit Seattle knowledge page, they have benchmarks and a corresponding skill level. A while back Larry D. and I grinded through all the level one requirements within a week. Since then I've used the level two benchmarks as a gauge in what I need to work on. Minus the runs (bum knee lately!) and the row (no rower!) I'm able to complete all the level two tasks, although I have yet to string them together within a one week period. Despite that I've shifted my focus and am looking at level three task as part of my new goals for the next year or so. With that said, you can see some of the things I'm trying to knock out.

hspu x 10: I'm close but not quite and don't seem consistent in being able to deliver the same performance on any given day (good days / bad days). I'm adding this extra work on my third day to build myself up to 15, using the buffer for any "bad day".

ring push-ups x 40: Not even close yet. Today's 25 were tight, and I might have been able to squeak out another 5, but that would have been it. I'll do these every other third day, building up to 40-50 non-stop.

ring dips x 30: Again, not even close. I'll do the same scheme as the push-ups, alternating every other third day.

I have a few of the level three benchmarks already in the bag (most of the absolute strength ones), but there are more I don't have than do. Plenty of things to keep me busy for the next year or more. So what are your goals for the next year?

1 comment:

D. Frazier said...

I was just showing Joe the levels the other day and he is going to focus on the row for level 3. I think I have all of level 1 so was looking over level 2. I have a lot to work on I guess my first goal should be 30 consecutive push ups.