Bench Press/SDHP & Ring Dips

Coach let me do two workouts today....one strength training and one metcon and I LOVED it....it was REALLY hard but oh so satisfying!!!

Workout Number 1

"Gettin' Stronger" WOD: Bench presses

The object of today's bench presses was to go down, pause for one second and then explode back up....8 reps.

I did 55/65/75/85x7/95x4

Workout Number 2

CrossFit WOD:
7 rounds for time of:
- 65 lb Sumo Deadlift High Pulls (SDLHP), 10 reps
- Ring Dips, 10 reps

I did the ring dips on the rings with the green bands for assistance.....by the last 3 rounds my right arm was not wanting to go extend at all and I did try with all my might...it wasn't pretty but I did finish.

I did the SDLHP as prescribed.

Considering I was seeing spots by the end of the workout I feel pretty good about my time.

Time: 12:53

I then did two laps around the building (at a VERY slow jog) with Tricia, GariAnn and El.

What a satisfying night!

The Chief - July 10

Workout:
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles. Your score is max rounds completed for each of the 5 cycles.

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities.

My PR is 9

I love this workout!

I did it as prescribed using 95 lbs for my cleans...it wasn't pretty but there is no place to go but up...I did end up writing it in blue because of my lrom on the pushups.

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