Heavy power clean singles today. I much prefer a full clean, but I hit a PR on my power. If you remember I wasn’t sure if I used a men’s or women’s bar last week resulting in either 135 or 145. I’m thinking it was 135. 

Today - 
Warmed up with 65# x5, 85# x3, 105# x2
Singles were 125-135-145-150#

145 is the gif and felt fairly smooth. Needs: fast elbow, butt back not knees forward. 150 was a little ugly, and I didn’t catch it on camera.

Heavy power clean singles today. I much prefer a full clean, but I hit a PR on my power. If you remember I wasn’t sure if I used a men’s or women’s bar last week resulting in either 135 or 145. I’m thinking it was 135.

Today -
Warmed up with 65# x5, 85# x3, 105# x2
Singles were 125-135-145-150#

145 is the gif and felt fairly smooth. Needs: fast elbow, butt back not knees forward. 150 was a little ugly, and I didn’t catch it on camera.

crossfit lift lift heavy crossfit girls

barbells-and-sirens asked:

were you able to kip like that with the bent arm?! I've tried and I feel like I'm going to pop my shoulder lol. The few times I've tried to bend my arms in the false grip, I've needed my boyfriend to push me up there because I didn't feel strong enough to do a strict muscle up :(

Unofficially CrossFit Banks Answer:

I could do the quick kip you see in the video. Kick my feet to my butt then hip pop fast. It definitely wasn’t strict. It’s less of the shoulder swing kip, if that makes sense? I’ve had my husband put me up to the rings too, but this way I was able to hold myself up. I hope that helps…

barbells-and-sirens:

unofficiallycrossfitbanks:

What a WOD of highs and lows. The highest of highs (hello the unicorn of CrossFit) and crumby lows (bastard ring dips forever).
OPEN GYM WORK
Roll out, mobility, stretch
SKILLS:
» jump rope work - 4 SU 1 DU. Focus on low jump. Keep wrists in.  » handstand holds 3 min EMOM :30 hold
CLASS
Lots of dynamics - of course. I’ll spare the details.
SKILLS: muscle up progression, low rings, then high and I got one! I had to keep a pretty bent arm to maintain the false grip, but after a few tries I got it! Horray! The elusive muscle up is back. Now not to lose it again.
WOD: 5x  10 ring dips 200m run 10 c2b  2:00 rest
A very very slow 14:23 RXd (removing the 8 min rest).
I had a near mental breakdown on most sets of the ring dips after the halfway point. I felt like I had my kip down, but coach says I wasn’t hitting full extension. So I had to slow things down, and I just died. C2B were 3s, 2s, and 1s. I was the last in class to finish and the worst time of the day. It’s been a while since that happened and quite humbling. But truthfully I was just frustrated because my body was failing me. Complete muscle failure.
All in all, I was the only female to RX it. There were only other two people to rx it and one admitted he wasn’t always getting full ROM. I have work to do, but happy that I completed it. It’s certainly the most c2b I’ve ever done.
And the people at my gym were so great. Lots of claps when I finished and someone told me I was her idol. So even when you feel weak and slow, someone else is aspiring to be like you. Different perspectives.
I made sure to do a good cool down and stretch before heading home and apologizing to my coach for acting like a baby. (There was a lot of exasperated sighs and walking away from the rings…)
Oh and sorry to let y’all down - final results from the comp: 6 out of 8. A couple points out of 5th. Not great. Not happy. And unfortunately they never posted the 4th WOD results, but as matter of deduction, I got third in that event which makes me happy. Again, I’m happy with how I did solo, but it just didn’t match up to the competition. Oh well.

I love reading your wods! So inspiring. I also find it so cool that you can do a muscle up with that much of a bent arm! I have the EXACT same problem, and I can’t hold the false grip (I literally just slip out of it).. maybe I should try a bent arm hang like that. unofficiallycrossfitbanks

Thank you!! Yes, try it! I watched someone else do it and after falling out of false grip a couple times I figured I’d try it out too.

barbells-and-sirens:

unofficiallycrossfitbanks:

What a WOD of highs and lows. The highest of highs (hello the unicorn of CrossFit) and crumby lows (bastard ring dips forever).

OPEN GYM WORK

Roll out, mobility, stretch

SKILLS:

» jump rope work - 4 SU 1 DU. Focus on low jump. Keep wrists in.
 » handstand holds 3 min EMOM :30 hold

CLASS

Lots of dynamics - of course. I’ll spare the details.

SKILLS: muscle up progression, low rings, then high and I got one! I had to keep a pretty bent arm to maintain the false grip, but after a few tries I got it! Horray! The elusive muscle up is back. Now not to lose it again.

WOD: 5x
10 ring dips
200m run
10 c2b
2:00 rest

A very very slow 14:23 RXd (removing the 8 min rest).

I had a near mental breakdown on most sets of the ring dips after the halfway point. I felt like I had my kip down, but coach says I wasn’t hitting full extension. So I had to slow things down, and I just died. C2B were 3s, 2s, and 1s. I was the last in class to finish and the worst time of the day. It’s been a while since that happened and quite humbling. But truthfully I was just frustrated because my body was failing me. Complete muscle failure.

All in all, I was the only female to RX it. There were only other two people to rx it and one admitted he wasn’t always getting full ROM. I have work to do, but happy that I completed it. It’s certainly the most c2b I’ve ever done.

And the people at my gym were so great. Lots of claps when I finished and someone told me I was her idol. So even when you feel weak and slow, someone else is aspiring to be like you. Different perspectives.

I made sure to do a good cool down and stretch before heading home and apologizing to my coach for acting like a baby. (There was a lot of exasperated sighs and walking away from the rings…)

Oh and sorry to let y’all down - final results from the comp: 6 out of 8. A couple points out of 5th. Not great. Not happy. And unfortunately they never posted the 4th WOD results, but as matter of deduction, I got third in that event which makes me happy. Again, I’m happy with how I did solo, but it just didn’t match up to the competition. Oh well.

I love reading your wods! So inspiring. I also find it so cool that you can do a muscle up with that much of a bent arm! I have the EXACT same problem, and I can’t hold the false grip (I literally just slip out of it).. maybe I should try a bent arm hang like that. unofficiallycrossfitbanks

Thank you!! Yes, try it! I watched someone else do it and after falling out of false grip a couple times I figured I’d try it out too.

power-cleans-and-dreams:

unofficiallycrossfitbanks:

What a WOD of highs and lows. The highest of highs (hello the unicorn of CrossFit) and crumby lows (bastard ring dips forever). 

OPEN GYM WORK

Roll out, mobility, stretch 

SKILLS:

» jump rope work - 4 SU 1 DU. Focus on low jump. Keep wrists in. 
» handstand holds 3 min EMOM :30 hold

CLASS

Lots of dynamics - of course. I’ll spare the details. 

SKILLS: muscle up progression, low rings, then high and I got one! I had to keep a pretty bent arm to maintain the false grip, but after a few tries I got it! Horray! The elusive muscle up is back. Now not to lose it again. 

WOD: 5x 
10 ring dips
200m run
10 c2b 
2:00 rest 

A very very slow 14:23 RXd (removing the 8 min rest). 

I had a near mental breakdown on most sets of the ring dips after the halfway point. I felt like I had my kip down, but coach says I wasn’t hitting full extension. So I had to slow things down, and I just died. C2B were 3s, 2s, and 1s. I was the last in class to finish and the worst time of the day. It’s been a while since that happened and quite humbling. But truthfully I was just frustrated because my body was failing me. Complete muscle failure. 

All in all, I was the only female to RX it. There were only other two people to rx it and one admitted he wasn’t always getting full ROM. I have work to do, but happy that I completed it. It’s certainly the most c2b I’ve ever done. 

And the people at my gym were so great. Lots of claps when I finished and someone told me I was her idol. So even when you feel weak and slow, someone else is aspiring to be like you. Different perspectives. 

I made sure to do a good cool down and stretch before heading home and apologizing to my coach for acting like a baby. (There was a lot of exasperated sighs and walking away from the rings…)

Oh and sorry to let y’all down - final results from the comp: 6 out of 8. A couple points out of 5th. Not great. Not happy. And unfortunately they never posted the 4th WOD results, but as matter of deduction, I got third in that event which makes me happy. Again, I’m happy with how I did solo, but it just didn’t match up to the competition. Oh well.

Bad days happen. But I think I speak for all of us when I say you will never let us down and we are cheering louder than if you got any higher of a place. You did amazing girl!!!

💜💜 that made me feel really good. Thanks for that!

power-cleans-and-dreams:

unofficiallycrossfitbanks:

What a WOD of highs and lows. The highest of highs (hello the unicorn of CrossFit) and crumby lows (bastard ring dips forever).

OPEN GYM WORK

Roll out, mobility, stretch

SKILLS:

» jump rope work - 4 SU 1 DU. Focus on low jump. Keep wrists in.
» handstand holds 3 min EMOM :30 hold

CLASS

Lots of dynamics - of course. I’ll spare the details.

SKILLS: muscle up progression, low rings, then high and I got one! I had to keep a pretty bent arm to maintain the false grip, but after a few tries I got it! Horray! The elusive muscle up is back. Now not to lose it again.

WOD: 5x
10 ring dips
200m run
10 c2b
2:00 rest

A very very slow 14:23 RXd (removing the 8 min rest).

I had a near mental breakdown on most sets of the ring dips after the halfway point. I felt like I had my kip down, but coach says I wasn’t hitting full extension. So I had to slow things down, and I just died. C2B were 3s, 2s, and 1s. I was the last in class to finish and the worst time of the day. It’s been a while since that happened and quite humbling. But truthfully I was just frustrated because my body was failing me. Complete muscle failure.

All in all, I was the only female to RX it. There were only other two people to rx it and one admitted he wasn’t always getting full ROM. I have work to do, but happy that I completed it. It’s certainly the most c2b I’ve ever done.

And the people at my gym were so great. Lots of claps when I finished and someone told me I was her idol. So even when you feel weak and slow, someone else is aspiring to be like you. Different perspectives.

I made sure to do a good cool down and stretch before heading home and apologizing to my coach for acting like a baby. (There was a lot of exasperated sighs and walking away from the rings…)

Oh and sorry to let y’all down - final results from the comp: 6 out of 8. A couple points out of 5th. Not great. Not happy. And unfortunately they never posted the 4th WOD results, but as matter of deduction, I got third in that event which makes me happy. Again, I’m happy with how I did solo, but it just didn’t match up to the competition. Oh well.

Bad days happen. But I think I speak for all of us when I say you will never let us down and we are cheering louder than if you got any higher of a place. You did amazing girl!!!

💜💜 that made me feel really good. Thanks for that!

What a WOD of highs and lows. The highest of highs (hello the unicorn of CrossFit) and crumby lows (bastard ring dips forever). 

OPEN GYM WORK

Roll out, mobility, stretch 

SKILLS:

» jump rope work - 4 SU 1 DU. Focus on low jump. Keep wrists in. 
» handstand holds 3 min EMOM :30 hold

CLASS

Lots of dynamics - of course. I’ll spare the details. 

SKILLS: muscle up progression, low rings, then high and I got one! I had to keep a pretty bent arm to maintain the false grip, but after a few tries I got it! Horray! The elusive muscle up is back. Now not to lose it again. 

WOD: 5x 
10 ring dips
200m run
10 c2b 
2:00 rest 

A very very slow 14:23 RXd (removing the 8 min rest). 

I had a near mental breakdown on most sets of the ring dips after the halfway point. I felt like I had my kip down, but coach says I wasn’t hitting full extension. So I had to slow things down, and I just died. C2B were 3s, 2s, and 1s. I was the last in class to finish and the worst time of the day. It’s been a while since that happened and quite humbling. But truthfully I was just frustrated because my body was failing me. Complete muscle failure. 

All in all, I was the only female to RX it. There were only other two people to rx it and one admitted he wasn’t always getting full ROM. I have work to do, but happy that I completed it. It’s certainly the most c2b I’ve ever done. 

And the people at my gym were so great. Lots of claps when I finished and someone told me I was her idol. So even when you feel weak and slow, someone else is aspiring to be like you. Different perspectives. 

I made sure to do a good cool down and stretch before heading home and apologizing to my coach for acting like a baby. (There was a lot of exasperated sighs and walking away from the rings…)

Oh and sorry to let y’all down - final results from the comp: 6 out of 8. A couple points out of 5th. Not great. Not happy. And unfortunately they never posted the 4th WOD results, but as matter of deduction, I got third in that event which makes me happy. Again, I’m happy with how I did solo, but it just didn’t match up to the competition. Oh well.

What a WOD of highs and lows. The highest of highs (hello the unicorn of CrossFit) and crumby lows (bastard ring dips forever).

OPEN GYM WORK

Roll out, mobility, stretch

SKILLS:

» jump rope work - 4 SU 1 DU. Focus on low jump. Keep wrists in.
» handstand holds 3 min EMOM :30 hold

CLASS

Lots of dynamics - of course. I’ll spare the details.

SKILLS: muscle up progression, low rings, then high and I got one! I had to keep a pretty bent arm to maintain the false grip, but after a few tries I got it! Horray! The elusive muscle up is back. Now not to lose it again.

WOD: 5x
10 ring dips
200m run
10 c2b
2:00 rest

A very very slow 14:23 RXd (removing the 8 min rest).

I had a near mental breakdown on most sets of the ring dips after the halfway point. I felt like I had my kip down, but coach says I wasn’t hitting full extension. So I had to slow things down, and I just died. C2B were 3s, 2s, and 1s. I was the last in class to finish and the worst time of the day. It’s been a while since that happened and quite humbling. But truthfully I was just frustrated because my body was failing me. Complete muscle failure.

All in all, I was the only female to RX it. There were only other two people to rx it and one admitted he wasn’t always getting full ROM. I have work to do, but happy that I completed it. It’s certainly the most c2b I’ve ever done.

And the people at my gym were so great. Lots of claps when I finished and someone told me I was her idol. So even when you feel weak and slow, someone else is aspiring to be like you. Different perspectives.

I made sure to do a good cool down and stretch before heading home and apologizing to my coach for acting like a baby. (There was a lot of exasperated sighs and walking away from the rings…)

Oh and sorry to let y’all down - final results from the comp: 6 out of 8. A couple points out of 5th. Not great. Not happy. And unfortunately they never posted the 4th WOD results, but as matter of deduction, I got third in that event which makes me happy. Again, I’m happy with how I did solo, but it just didn’t match up to the competition. Oh well.

crossfit muscle up skills practice training log fit fitblr fitspo fitness wod workout crossfit girls rxd

Ladies and gents, I got it back.

I know I’m not at full extension at the bottom, but baby steps.

muscle up progress training log workout wod crossfit crossfit girls

Burpee broad jumps from the competition. Happy to see I led my side of the field in my heat. Results still aren’t out on this wod… 😒

Today… 

Open gym skill work

Jump rope - 10 min 
4 singles, 1 double - stay in control

3x15
GHD situps 
Hip extensions 

Hspu form work

Then class…

Dynamics forever: frankensteins, Spider-Man’s, high knees, butt kickers, bear crawl, duck walk, side steps, grapevine 

STRENGTH: Back Squat
4-3-3-2-2
-build to last 2

WOD
15 OHS
600m run
3x

L1: 75/45
L2: 95/65
L3: 115/85

I did football stance squats at 125-155-175-185-195#

WOD was 9:42 at 75#. Ended with an extra 200m sprint to get our last member through the wod so he wasn’t alone. 

My lats are so sore I feel like I’ve been punched in each individual rib. That’s gotta be from the pullups in the comp. I used a big kip to save the arms. And I feel it all over. 

Started out super tired today, but ended up energized. And after a Zoned day, I ended the night with a gluten free cone of black raspberry. It was delightful.

Burpee broad jumps from the competition. Happy to see I led my side of the field in my heat. Results still aren’t out on this wod… 😒

Today…

Open gym skill work

Jump rope - 10 min
4 singles, 1 double - stay in control

3x15
GHD situps
Hip extensions

Hspu form work

Then class…

Dynamics forever: frankensteins, Spider-Man’s, high knees, butt kickers, bear crawl, duck walk, side steps, grapevine

STRENGTH: Back Squat
4-3-3-2-2
-build to last 2

WOD
15 OHS
600m run
3x

L1: 75/45
L2: 95/65
L3: 115/85

I did football stance squats at 125-155-175-185-195#

WOD was 9:42 at 75#. Ended with an extra 200m sprint to get our last member through the wod so he wasn’t alone.

My lats are so sore I feel like I’ve been punched in each individual rib. That’s gotta be from the pullups in the comp. I used a big kip to save the arms. And I feel it all over.

Started out super tired today, but ended up energized. And after a Zoned day, I ended the night with a gluten free cone of black raspberry. It was delightful.

Crossfit fit fitblr fitness burpees wod workout