Permutations

Training Skills:

Before I headed to the gym for the WOD I played around outside on my rings. I got my first ever muscle-up last Saturday. Today I got 5 more (5 singles I should say... linking reps is the next step). I don't really feel like I pull that hard, I am just kipping like a mf. I have a long way to go... still, doing muscle-ups makes me feel decidedly less like a pansy.

For Time:

Note: 55 lbs is slightly more than 1.5 pood

21 Bench Press (135 lbs)
15 Pullups
9 Dumbbell Swings (55 lbs)

15 Bench Press (135 lbs)
9 Pullups
21 Dumbbell Swings (55 lbs)

9 Bench Press (115 lbs)
21 Pullups
15 Dumbbell Swings (55 lbs)

Time: 13:19

Comments:

I weighed in at 178 lbs today (measured after the workout... probably lost a couple pounds in sweat). The official SB Crossfit WOD Rx'd body weight bench press... this would have amounted to a ton of triples and doubles for me so I scaled it back. As it turns out, I didn't scale it back enough. Every set was broken (several times, even after I dropped the weight to 115 in the 3rd round). Same deal on the pullups but I think that can be explained by the ring training before the workout. Dumbbell swings were hard but appropriately weighted. I feel fairly confident with swings... I just wish I had my kettlebell.

Question:

What are the training goals of a circuit like this? Should I strive to find weights that I can press in unbroken sets or are the slightly heavier weights ideal? Maybe I should just man up and do body weight? My feeling is that the point is really to meet pukey the clown... this would mean I need to find weights that I push all the way thru without beaking. True?