Ring training February 16, 2016

I had an awesome workout session today. I started with a tabata ring support hold. Last week I managed 20-20-10-10-10-10-10-10-10 and it was agony from beginning to end. Today I managed 20-20-15-13-10-10-10-10. So that’s 8 more seconds in total. And it felt much easier! Still hard in the end though ;). But it’s so good to see/feel progress!!

After that I did 1 ring dip every 30 seconds for 5 minutes. I failed on the last one.. multiple times. Took me about a minute of rest before I could finally make that last rep.

<vid to come>

Then I did a max hang with false grip. So excited to get 38 seconds! It hurt like hell though! from the very first second really.. Big improvement over last week’s 31 seconds though.

Next up was 5 sets of max pull ups. And woohoo I got 3 sets of 3 reps! Last week I couldn’t get more than 1. Now I got 3 for 3.. the last two sets I only managed 2. But so happy with this! Starting to get back in shape. Now only if I can get my eating habits in order again…

Muscle up training March 22, 2015

So.. after 15.3 I got pretty sick and had to stay in all week. I had a proper flu :(. First training I did after was my first muscle up training. I signed up for this online course, which is a 6 week training program to master the muscle up on the rings.

Copied from Facebook (where the training group lives).

I gave it a go today, but felt really weak. Couldn’t get any of the prescribed reps for anything except the prep, but not sure if I’m doing those right?

Pull ups I barely got 2 reps each set. I did negatives to get to 5. I realised afterwards that I didn’t use the prep right.. looking at the other videos I see that you should prep up and then from there immediately do the pull up.

Dips I did 3-3-2-2, then realised I forgot to do the hands out at the top. I had never tried this before… and wow, hard! 1 good rep and that was it lol.

The false grip almost felt impossible. I will try to get chalk for next time, but really couldn’t hold it. I think the longest I got was 5 seconds.

Very frustrating and humbling first try. I think I probably need to stick with week 1 for the upcoming week to build up some strength before I try and catch up.

Deston Le Roux any feedback on form? Should I go lower in my dips? Thanks!

Deston Le Roux Hey Tessa, thanks for posting. For the pulling prep, slow that guy down a little and pause at the top. Otherwise good. Pull ups look good too, but as you say, aim to start with the pulling prep Dips with RTO can be tough alright. Dips finishing position is good, but slow the descend down a little. Chalk will definitely help with the FG hang. Okay, you say session didn’t go as expected, looks like a good start to me. Let’s continue with week 2, but with a reduced focus on the transition, so aim for 5 of those, then move onto the conditioning and focus on the PU prep, PU, dips and FG. Don’t worry about hitting 5 reps, do as many as you can with strict form, but do perform the 5 sets.

WOD March 11, 2015

Today was my first WOD back in Holland :). I wanted to go on Monday, but he was fully booked! Yesterday I couldn’t, so today was the first possibility.


  • 3 x 3 push press  (3 sets at same weight – use warm up to find max weight manageable throughout 3 sets)

My workout:
I’m so confused using kg weights. I have no clue what my normal weights are in kg.. and I get confused when adding weight to, because things seem little weight, but it goes twice as fast as in lbs. Anyway, I was paired up with a girl that has shoulder problems and couldn’t go heavy so I wasn’t too motivated to go too heavy either. Vincent (the coach) had some pointers for my dip and push as well so was more focusing on technique than max weight. I did the three sets with 30kg.


15 min AMRAP of

  • 3 burpees
  • 6 knees to elbow
  • 9 wall balls 6kg

My workout:
I tried to start slow because 15 minutes is reaaaaaallly long. I did start with everything unbroken.. but had to break up the last couple of rounds of kte and wall balls. I managed 7 full rounds + 4 reps. But I did do everything Rx and made sure to really touch my elbows with my knees every time.

It was fun to workout with my sister and Robert (they have both been going since a couple of months). I like this box a lot too. They do a lot of detailed warmup and stretch work which I think will benefit me a lot. It’s not as much fun ad CFM though, but that might change when I get to know more people and feel a bit more relaxed :).

Muscle Up Course

I have signed up today for a 6 week muscle up course. It’s an online course, but you get personal coaching. You have to send in videos and will get feedback and based on how you progress you will get adjusted training schedules. The goal is to have a strict muscle up on the rings after six weeks. The course starts next Monday. I will be able to hang my rings in the garden under a roof, which will allow me to train 4 times a week during my lunch break. Can’t wait!