Wednesday, December 14, 2011

BARBELL TURKISH GET UPS

12/13

STRENGTH: 400M SLED PULL (180#)
                      3X2:3X1 BARBELL TURKISH GET UP

SKILL: 5 PEG BOARD ASCENTS
             100 HOLLOW ROCKS

WOD: 3 ROUNDS:
           -400M RUN
           -14 PUSH PRESS(135#)
           -7 MUSCLE UPS


Woke up today feeling pretty wrecked from yesterdays wod. my back and quads were super tight so as opposed to hitting some oly lifting i though id change it up and do some barbell turkish get ups, a movement i really like but have only done once or twice for strength.  we finshed our warm up with the 400m sled pull which felt amazing on the legs and back, and definitley got me warm to say the least, haha...next we started in on the turkish get ups, i blew through 65,85 and 105 for doubles feeling pretty easy and was excited for the singles. i went 115,125 and 135 for my last set, getting it on both arms( theres a video below). i think i could have gone a little heavier, maybe 145/150 but i stopped at 135 feeling pretty excited about it. we finished up with 5 peg board ascents which felt way better than the last time i tried it. i think the 10 pounds ive dropped might have had something to do with that, i was able to go 2 consecutive ascents without coming on the wall for my last set! finally starting to feel a little like my old self, after the peg board i knocked out 100 hollow rocks just to get some abs in.

for the pm session we had moses and buddy come down from manteca to join us. two very powerful guys and both very young, i think there names will be known in the near future. we had about 8 guys doing to metcon together and it was a great vibe and battle to the finish. my running is starting to come back a little, i wasnt getting too gassed and was able to keep a pretty good pace, i went unbroken on the 1st 2 sets of push press and 8-6 on the last set. it was the muscle ups that were giving me trouble. i havent  thrown these in for a few weeks, and i could feel it!  with this rep scheme i feel i should be able to go unbroken on all 3 sets, but was only able to do all 7 on the 1st set, i went 4-3 on the 2nd set. on the last set buddy and i walked to the rings at the same time, you cant ask for a better competitive finish than that, i knew i needed a big set but again 4-3 was all i had, buddy pulled out 7 straight and took the wod, and awesome finish. my goal going into this wod was to break 10 minutes and i finished in  9:56, so even though i was defeated i was happy with my performance. i still have another 7-10 lbs to lose before ill be at my "fighting" weight, so i know my bodyweight movements will get a little easier within the next 2-3 months. thanks again to the manteca guys for coming down! always fun to mix it up with some other badasses.


RIGHT ARM:

video

LEFT ARM
video
PEG BOARD
video

5 comments:

  1. Hey Gabe. Do you think you could upload these videos to youtube so that they can be featured in other places, such as facebook.com/crossfitgames?

    Thanks.

    ReplyDelete
  2. YEA I JUST PUT THEM ON YOUTUBE, ILL START UPLOADING THEM FROM YOUTUBE FROM HERE ON OUT

    ReplyDelete
  3. Great, thanks! Where did you post them on Youtube? I did not see them on the CrossFit 209 Sport channel.

    ReplyDelete
  4. i posted them under my own channel, gabesubry209, or just search gabe subry

    ReplyDelete
  5. Got em. Thanks! Here's the post: https://www.facebook.com/CrossFitGames/posts/261327717260468

    ReplyDelete