New Rings

Just the other day I received the gymnastic rings that I had ordered.  So I figured it was time to use them in a workout.  So far I have no complaints about the rings.  They are of sturdy construction and are perfect for the workouts I plan on doing and they weren’t too expensive.  The only thing I’ll need to do is put some grip tape on them and they’ll be perfect.  Here’s today’s workout:

Strength: 

3x10 press 95 lb. (last set was broken)

1x20 press 45 lb.

I was surprised to note how much these were working my triceps too.  I’ve been reading Mark Rippetoe’s “Starting Strength” and so far it’s given me tons of great information on cleaning up my form. 

WOD:

21-15-9

225 lb. Dead lift

Ring dips
11:32

After I finished I worked on my double unders.  I did 50.  I’ll have to start timing myself.  I’ve got the jump and timing down.  My biggest problem now is that my arms start to stray outwards which shortens my rope and causes the rope to hit my feet.  

SINS Body Transformation

I’m starting this from Afghanistan because I’m currently stationed here.  Luckily I have about 3 months left.  This has been the most consistent I’ve been with working out and I love the way that I feel, how strong I’m getting, and how I’m looking.  I’ve been following the Practical Paleolithic blog for about two months now and decided I’d throw in on the SINS Body Transformation Challenge.  I’ll post before and after photos at a later date.

I already had a few goals in my head but this gives me a much reason to write them down to come back to again and again for motivation and to follow my progress.  Since I’m not too sure how long or short it will take me to reach some of these goals I’ve given myself some extra time to work towards them.  So without further ado, my goals:

• My current 1RM squats is 245 lbs.  By the end of the year I want to hit 300 lbs.  
• My current 1RM Deadlift is 335 lbs and by the end of the year I want to hit 400 lbs.  

• I want to bench press 300 lbs by the end of the year.  
• I want to be able to do 50 unbroken double unders before the end of my deployment in June.  
• As of this moment my handstand push-ups are only as deep as two ab-mats.  By the end of this deployment I want to knock out at least 5 with my forehead touching the ground.  
• I want to be able to do a muscle up again.  I want 5 unbroken by the end of the year.  
• It’s a bit tough to eat paleo style in a military dining facility I will work to make healthy eating choices and watch my portions.
• I would like to drop 15 lbs by the end of my deployment.  
• I will continue to workout 3 day on and 1 day off with strength training and WOD’s.  
• I will start adding cardio endurance WOD’s 3 days on and 1 day off into my current workout routine.  
• I will get at least 8 hours of sleep a night.
• I will listen to my body and take rest when I need it.  
• I found online these training sheets from Level 4 Crossfit Seattle.  I have most of the Level II knocked out.  I want to be well on my way to completing level three by the end of the year. 

I think that is a great start and puts my thoughts into words.  These will eventually become action.  Wish me luck!