Fit today's WOD in this morning between coaching and chiropractor. My adjustment is always awesome when I work out just prior.
4 rounds:
3 DB power clean (45#/30#)
16 DB split clean (alternate lead foot)
3 DB power jerk
3 DB split jerk
30 double unders
Results: 18:20, Rx
I had to drop the DBs a lot more than I anticipated, but tried to keep things in consistent chunks to regulate my rest. I tend to rest too much when I have to break up sets.
Double unders were not going well until the last round when I finally got 15 in a row. That's probably the biggest factor in how long this took me to finish.
It was a gasser, I was breathing really hard and sweating a ton! Good way to kick off the week.
--
On Saturday I ran a 5K on the beach. Didn't go for time, just ran with a friend with the only goal being to not walk. We achieved that goal, and she did great. It was great to run on the beach, I haven't actually run on the sand in quite a while.
Results: 37:30 (pace ~12min/mile)
--
Sunday evening I went to heated power yoga. God is that a tough workout. I was really struggling to keep up and do all the poses as they were being called out, and at one point the instructor suggested I take child pose. I think we were doing a warrior and my legs were just shaking so bad I couldn't stay down in it.
At the beginning of class the instructors always talk about taking child's pose if you need it, so I knew I had that option. But it honestly didn't occur to me to do it in that moment of struggle. When I did, I just felt so much relief, it was palpable. In fact I felt some tears come to my eyes!
Taking child's pose in the middle of that tough "flow" was almost like the anti-CrossFit. Maybe...
Maybe it was "anti" to my idea of CrossFit?
If I think of my "CrossFit practice", there is a lot of struggle there, toughing it out, pushing yourself to do more reps than you think you can, pushing yourself to move a load that is heavy. Yes, we do scale workouts, but I don't know if that's really a good analog for taking child's pose during yoga practice...
It may not be a concept that necessarily works in CrossFit, but it's something for me to remember in yoga. I realize as I practice yoga that I'm not as good at listening to my body as I think I am. There are things going on in my body, my posture, my alignment, that I'm not consciously aware of. But once I focus my attention there, then I can see it. Shoulders super tight and drawn up ALOT. Hips also tight in ways that I don't notice in CrossFit, because they don't impede me there. That I know of!
It's been a while since I felt totally "in my body" during a CrossFit workout, but I easily experience that when I do yoga. There's no game plan, no reps to count, no clock to beat. It's a whole different universe, and something that I've decided I really need in my life. And I didn't even know it was missing!
Showing posts with label double unders. Show all posts
Showing posts with label double unders. Show all posts
Monday, May 23, 2011
Tuesday, April 26, 2011
Row, Run and Whip
"Whip" is the word I always use to describe how to move the jump rope on double unders. :)
WOD:
10 rounds:
Row 250m
Run 200m
20 double unders
Results: 37:16
My DUs were back today -- there were only a couple rounds where I didn't get 20 at a time. Makes me even more pissed about how the week 1 workout went down!! Argh!
Note to self -- don't attempt to do DUs in your lifting shoes again. I think that factor highly contributed to my craptastic DUs in that WOD.
WOD:
10 rounds:
Row 250m
Run 200m
20 double unders
Results: 37:16
My DUs were back today -- there were only a couple rounds where I didn't get 20 at a time. Makes me even more pissed about how the week 1 workout went down!! Argh!
Note to self -- don't attempt to do DUs in your lifting shoes again. I think that factor highly contributed to my craptastic DUs in that WOD.
Friday, March 25, 2011
CrossFit Games Open Sectionals 11.1
I finally did this workout on Friday. The day after I swung the 24kg kettlebell 85 times, plus some other kb fun.
Probably not my best idea...
Results: 2 rounds + 26 DUs
In short, I blew it on the double unders. I did the snatches all 15 in a row both rounds, no problem at all. First round of DUs was pretty smooth -- and why not, they're easy when you're fresh. Starting the 2nd round, I spent minutes doing single DUs, and missing tons of DU attempts. It was as if I regressed back to a time when I couldn't do DUs at all. OMG!
If I can find another coach at my box to judge me, I will attempt a redo on Sunday. I have a mud run to do on Saturday, so hopefully I'm not in the same boat again -- trying to do the WOD while super-sore from the day prior...
Even if I don't get a new score for the "official" CF Games, I will do this again, and DO BETTER!
Probably not my best idea...
Results: 2 rounds + 26 DUs
In short, I blew it on the double unders. I did the snatches all 15 in a row both rounds, no problem at all. First round of DUs was pretty smooth -- and why not, they're easy when you're fresh. Starting the 2nd round, I spent minutes doing single DUs, and missing tons of DU attempts. It was as if I regressed back to a time when I couldn't do DUs at all. OMG!
If I can find another coach at my box to judge me, I will attempt a redo on Sunday. I have a mud run to do on Saturday, so hopefully I'm not in the same boat again -- trying to do the WOD while super-sore from the day prior...
Even if I don't get a new score for the "official" CF Games, I will do this again, and DO BETTER!
Monday, March 21, 2011
EMOM 10
Slightly modified the posted WOD for today.
I got 15 in a row the first round, but things were up and down the rest of the time. A few rounds I only got 3-6 before the minute ended. By minute 5, I readjusted my goal to 10, but I didn't even get that for the whole WOD.
But it was still great practice. In the last 2 minutes I started messing around with the "flat footed forward pop" technique -- you know, where you pop up and don't bend your knees much? And to my surprise, I actually got some that way. I've tried it in the past with no luck. It definitely takes a lot less energy than my current style of "high knees in front", so I think I'll consider doing that style in the sectionals WOD. It's also easier to land lightly when you don't jump as high.
Power cleans were at 95#. Felt good to move heavy weight.
My legs are sore from cleans, and squats yesterday. Yay! My hips and back were a bit tight, but I had an amazing session with my chiro after working out, and those areas are feeling nice and loose now -- he's my hero!
Each minute, on the minute, for 10 minutes:Instead of box jumps, I attempted to do 15 double unders. Since I still haven't done my week 1 sectionals WOD, I might as well do as much DU practice as possible before I do.
Perform 2 power cleans
Perform 1 seated box jump
Power clean load should be 70-80% of 1RM.
Box jumps should start from a parallel seated position, with a jump to the highest box possible.
I got 15 in a row the first round, but things were up and down the rest of the time. A few rounds I only got 3-6 before the minute ended. By minute 5, I readjusted my goal to 10, but I didn't even get that for the whole WOD.
But it was still great practice. In the last 2 minutes I started messing around with the "flat footed forward pop" technique -- you know, where you pop up and don't bend your knees much? And to my surprise, I actually got some that way. I've tried it in the past with no luck. It definitely takes a lot less energy than my current style of "high knees in front", so I think I'll consider doing that style in the sectionals WOD. It's also easier to land lightly when you don't jump as high.
Power cleans were at 95#. Felt good to move heavy weight.
My legs are sore from cleans, and squats yesterday. Yay! My hips and back were a bit tight, but I had an amazing session with my chiro after working out, and those areas are feeling nice and loose now -- he's my hero!
Tuesday, March 8, 2011
WIdow Maker
Pulled this WOD from CrossFit King of Prussia.
"Widow Maker"
AMRAP in 15 minutes
5 burpees
10 box jumps (20'')
15 double unders
Results: 8 rounds
Was very happy with my result. I was absolutely miserable pretty much the entire time, and had the lung burn too. Hopefully this is helping get my cardio conditioning back where it needs to be!
And this was another day where I was very happy I spent the time learning double unders, so I'd have them when I needed them. I think I only got 2 or maybe 3 rounds with unbroken DUs, though -- I was just so damn winded and my legs were tired!
"Widow Maker"
AMRAP in 15 minutes
5 burpees
10 box jumps (20'')
15 double unders
Results: 8 rounds
Was very happy with my result. I was absolutely miserable pretty much the entire time, and had the lung burn too. Hopefully this is helping get my cardio conditioning back where it needs to be!
And this was another day where I was very happy I spent the time learning double unders, so I'd have them when I needed them. I think I only got 2 or maybe 3 rounds with unbroken DUs, though -- I was just so damn winded and my legs were tired!
Sunday, February 27, 2011
Filthy Fifty
Hit this WOD on a whim Sunday night. Husband has a weird issue going on with his shin, so I took him over to the "satellite" gym to use the rower for his running substitute. He's addicted to running, so complete rest is not an option for him.
Filthy Fifty was on the board for Friday, and some other peeps had come in and done it on Sunday. So we modified it for him, and I did it "regular".
Filthy Fifty
50 box jumps (20'')
50 jumping pullups
50 kettlebell swings (1/2 pood - 16kg)
50 walking lunge steps
50 knees to elbows
50 push press (35#)
50 back extensions (did supermans, no GHD for me yet)
50 wall ball shots (14#)
50 burpees
50 double unders
Results: 45:29 (includes a potty break during DUs :-p)
This WOD and I just do not get along. Especially the part where I'm supposed to do 50 K2Es. I think I spent about 15 minutes doing K2Es, and 30 minutes doing everything else. Seriously.
Low points:
- K2Es were not only agonizingly slow with small sets of 2s, 3s and 4s, but there weren't even close to Rx with my knees touching triceps most of the time; I have a lot practice to get "Rx" on this WOD...
- Back extensions -- still afraid of getting on the GHD for fear of triggering renewed back/hip pain...
High points:
- 50 unbroken kb swings
- 25-15-10 wall balls; this is an epic improvement for me on those
- push press felt light, wish I had gone for unbroken
- double unders -- every minute of practice I did to get these is worth it when I breeze through them in a wod
Filthy Fifty was on the board for Friday, and some other peeps had come in and done it on Sunday. So we modified it for him, and I did it "regular".
Filthy Fifty
50 box jumps (20'')
50 jumping pullups
50 kettlebell swings (1/2 pood - 16kg)
50 walking lunge steps
50 knees to elbows
50 push press (35#)
50 back extensions (did supermans, no GHD for me yet)
50 wall ball shots (14#)
50 burpees
50 double unders
Results: 45:29 (includes a potty break during DUs :-p)
This WOD and I just do not get along. Especially the part where I'm supposed to do 50 K2Es. I think I spent about 15 minutes doing K2Es, and 30 minutes doing everything else. Seriously.
Low points:
- K2Es were not only agonizingly slow with small sets of 2s, 3s and 4s, but there weren't even close to Rx with my knees touching triceps most of the time; I have a lot practice to get "Rx" on this WOD...
- Back extensions -- still afraid of getting on the GHD for fear of triggering renewed back/hip pain...
High points:
- 50 unbroken kb swings
- 25-15-10 wall balls; this is an epic improvement for me on those
- push press felt light, wish I had gone for unbroken
- double unders -- every minute of practice I did to get these is worth it when I breeze through them in a wod
Tuesday, February 1, 2011
Back from vacation
Well, I never told you guys, but I went on vacation last week! I went to St. Thomas with my husband's family. We had a great time, and we even got some good workouts in.
Monday we went to Magen's Bay, which was GORGEOUS. In the afternoon I talked husband into doing a little beach workout with me.
6 rounds:
Run to lifeguard chair and back (150m?)
10 burpees
We got a 1 week pass to the little gym at the resort near our condo, and used that for the first time Tuesday night. I did day B of my Get Strict program -- basically 20 minutes of 10 second negatives and holds at the top and middle of the pullup. "Middle" means arms at 90 degrees. I used a 5# dumbbell to weight the negatives. Eventually I'll do the whole workout with extra weight.
As for the rest of the days, I honestly can't remember which day of the week we did what! Kinda the point of vacation, though. :)
One morning I did a workout that my friends at home did at the base gym.
5 rounds:
5 dumbbell man-makers
30 DU's
Results: 17:08
Got many strange looks for the double unders, which I did outside. This gym was TINY. Hardly had enough floor space to do my manmakers, and the largest hex-ended dumbbells they had were 15#.
In the end, I liked that weight. Rather than using super-heavy DB's that slow me down because my arms wear out, it was interesting to do manmakers at a lighter weight so that it was my lack of conditioning that forced me to slow down. Exactly right for my current focus to improve my conditioning.
Other than that, it was just lots of messing around with freestanding handstands on the beach. I got a couple seconds a few times, which was exciting. I also wiped out on my hip and knee a few times, but it was all good. :-D
And of course swimming! And does shopping count? :)
Monday we went to Magen's Bay, which was GORGEOUS. In the afternoon I talked husband into doing a little beach workout with me.
6 rounds:
Run to lifeguard chair and back (150m?)
10 burpees
We got a 1 week pass to the little gym at the resort near our condo, and used that for the first time Tuesday night. I did day B of my Get Strict program -- basically 20 minutes of 10 second negatives and holds at the top and middle of the pullup. "Middle" means arms at 90 degrees. I used a 5# dumbbell to weight the negatives. Eventually I'll do the whole workout with extra weight.
As for the rest of the days, I honestly can't remember which day of the week we did what! Kinda the point of vacation, though. :)
One morning I did a workout that my friends at home did at the base gym.
5 rounds:
5 dumbbell man-makers
30 DU's
Results: 17:08
Got many strange looks for the double unders, which I did outside. This gym was TINY. Hardly had enough floor space to do my manmakers, and the largest hex-ended dumbbells they had were 15#.
In the end, I liked that weight. Rather than using super-heavy DB's that slow me down because my arms wear out, it was interesting to do manmakers at a lighter weight so that it was my lack of conditioning that forced me to slow down. Exactly right for my current focus to improve my conditioning.
Other than that, it was just lots of messing around with freestanding handstands on the beach. I got a couple seconds a few times, which was exciting. I also wiped out on my hip and knee a few times, but it was all good. :-D
And of course swimming! And does shopping count? :)
Magen's Bay
Monday, January 17, 2011
Base gym FAIL
I went to the base gym to do today's WOD, thinking they would have a 1.5 pood (55#/24kg) kettlebell. But the heaviest they had was 40#.
The kicker? I have a 45# kettlebell at home.
[facepalm]
Oh well, I tried. :)
--
10-8-6-4-2-4-6-8-10
double unders
AbMat situps w/ med ball (12#)
kettlebell swings (1.5 pood - used 40#)
Results: 10:13
Finished up with a 60 second handstand hold, 3 sets of 5 kipping pullups (actually got 5 in a row the last set), and 3 Turkish get-ups on each side with a 20# kettlebell. Then they kicked me out because it's a holiday and they were closing at 6pm.
The kicker? I have a 45# kettlebell at home.
[facepalm]
Oh well, I tried. :)
--
10-8-6-4-2-4-6-8-10
double unders
AbMat situps w/ med ball (12#)
kettlebell swings (1.5 pood - used 40#)
Results: 10:13
Finished up with a 60 second handstand hold, 3 sets of 5 kipping pullups (actually got 5 in a row the last set), and 3 Turkish get-ups on each side with a 20# kettlebell. Then they kicked me out because it's a holiday and they were closing at 6pm.
Thursday, September 23, 2010
Main site chipper
We took on the crazy chipper from the main site at our box, and it was interesting to say the least!
Banged out the box jumps at a good pace.
Thought my 20 DUs were in the bag, but missed #20 and had to do one single DU. Still pleased with that. :)
Skinny band for the ring dips -- need to rededicated myself to getting rid of that soon.
K2Es were fucking beautiful, not to brag. :-D
Swings, situps, hang cleans -- no problemo.
Back extensions -- this is where I wussed out big time. I've learned recently that my back is a very weak area in my body, comparatively. So I have a stronger back than some people, but overall I'm front-dominant to compensate for a weaker back. I knew these back extensions would lock me up, but did them anyway. And then got locked up. Probably wasted 2 minutes afterwards trying to un-fuck myself enough to do the wall balls. I had a Filthy Fifty flashback for sure.
Wall balls were badass, got 15 the first set, not sure if I broke the 2nd half or not. Soooooo glad these don't trip me up so much anymore.
ROPE CLIMBS. Went up with the rope wrapped around, came down with feet in the J-hook. Probably rested a little too long between attempts, but I'm still too freaked out to do these while I'm super-winded or feeling weak in the arms. Since we don't have a crash mat, I'm OK with this.
--
The only thing I'm pissed about is the WOD was posted with 24kg/16kg for the kettlebell swings, and Rx on the main site was 2 pood (32kg) -- which means ladies Rx was 24kg. Boooooo. I would've used my 45# kettlebell or maybe even the big one if I had known that.
Plus ladies Rx should really have been 25# dumbbells... Bummah.
But based on what was written on the whiteboard the day I did this, I am happy that I only scaled ring dips. Woot! I will take "nearly Rx" whenever I can get it. :-D
25 Walking lunge stepsI completed the pullups without incident, definitely got 5 to kick things off. THANK GOD.
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 24k/16
30 Sit-ups
20 Hang squat cleans, 35/20 pound dumbells
25 Back extensions
30 Wall ball shots, 20/14 pound ball
3 Rope climb ascents
Results: 30:50
Banged out the box jumps at a good pace.
Thought my 20 DUs were in the bag, but missed #20 and had to do one single DU. Still pleased with that. :)
Skinny band for the ring dips -- need to rededicated myself to getting rid of that soon.
K2Es were fucking beautiful, not to brag. :-D
Swings, situps, hang cleans -- no problemo.
Back extensions -- this is where I wussed out big time. I've learned recently that my back is a very weak area in my body, comparatively. So I have a stronger back than some people, but overall I'm front-dominant to compensate for a weaker back. I knew these back extensions would lock me up, but did them anyway. And then got locked up. Probably wasted 2 minutes afterwards trying to un-fuck myself enough to do the wall balls. I had a Filthy Fifty flashback for sure.
Wall balls were badass, got 15 the first set, not sure if I broke the 2nd half or not. Soooooo glad these don't trip me up so much anymore.
ROPE CLIMBS. Went up with the rope wrapped around, came down with feet in the J-hook. Probably rested a little too long between attempts, but I'm still too freaked out to do these while I'm super-winded or feeling weak in the arms. Since we don't have a crash mat, I'm OK with this.
--
The only thing I'm pissed about is the WOD was posted with 24kg/16kg for the kettlebell swings, and Rx on the main site was 2 pood (32kg) -- which means ladies Rx was 24kg. Boooooo. I would've used my 45# kettlebell or maybe even the big one if I had known that.
Plus ladies Rx should really have been 25# dumbbells... Bummah.
But based on what was written on the whiteboard the day I did this, I am happy that I only scaled ring dips. Woot! I will take "nearly Rx" whenever I can get it. :-D
Friday, September 17, 2010
Finally Friday
I can't remember the last time I did CrossFit for five days in a row -- fulfilling my promise to complete all of my WODs during my week of programming was tough! Most folks at our box get a rest day on Wednesday, as there's no evening class, but I think my bud Melissa joined me for the 5 day WOD fest. :-D
Would any bodyweight-focused week of programming be complete without some kind of tabata? I think not!
Pushups -- Dropped down to 5 pretty quickly, but hung in there for the duration. I'm happy with that, because I know 95% of the pushups I did were full ROM.
Situps -- Stuck with 10 or 11 the whole way through, which is pretty standard for me on tabata ab mat butterfly situps. Like I said after my last crack at "Annie", I think I just need to find a way to do situps fasters. But that is pretty much at the very bottom of any CrossFit priority list I have. :-D hehe
Squats -- Holy shit were my legs beat down from the rest of the week! I was barely cranking out 10 or 11 by the last round. Crap! Usually I'm good to stick at 14 towards the end of tabata squats, but not on this day. My legs were cramping up and really hurting badly by the end, but I was trying to push through the pain as much as possible. I think I did manage to get over 100 on squats, though, so that was good. :)
--
Later Friday night I did a "make up" WOD with a friend who'd had to miss class on Wednesday and Friday. Here's what we made up for ourselves.
21-15-9
burpees
situps
double unders (x3 singles)
Finished up with a sprint down and back on her cul-de-sac. During which we were followed by her husband driving the neighborhood kids around on a golf cart. Good times. :-D
Would any bodyweight-focused week of programming be complete without some kind of tabata? I think not!
"Tabata Something Else"Pullups - Started out with the goal of doing 5 per round. Did 5 on the first round, dropped down, and sadly waited until time ran out and didn't do anymore. I felt bad that I didn't jump up for another couple. So I did my 5 and then 1 or 2 the next round. :) I started crapping out after 4, then 3, then 2. My lowest score was 3 or 4 on the last round -- mostly because my right hand ripped open on round 7. I'm happy to report my kip was pretty good -- in terms of using hip power, and not just shoulder power. Yay! :) I think my total for pullups was in the high 30's.
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Score is total reps from all 32 intervals.
Results: 270
Pushups -- Dropped down to 5 pretty quickly, but hung in there for the duration. I'm happy with that, because I know 95% of the pushups I did were full ROM.
Situps -- Stuck with 10 or 11 the whole way through, which is pretty standard for me on tabata ab mat butterfly situps. Like I said after my last crack at "Annie", I think I just need to find a way to do situps fasters. But that is pretty much at the very bottom of any CrossFit priority list I have. :-D hehe
Squats -- Holy shit were my legs beat down from the rest of the week! I was barely cranking out 10 or 11 by the last round. Crap! Usually I'm good to stick at 14 towards the end of tabata squats, but not on this day. My legs were cramping up and really hurting badly by the end, but I was trying to push through the pain as much as possible. I think I did manage to get over 100 on squats, though, so that was good. :)
--
Later Friday night I did a "make up" WOD with a friend who'd had to miss class on Wednesday and Friday. Here's what we made up for ourselves.
21-15-9
burpees
situps
double unders (x3 singles)
Finished up with a sprint down and back on her cul-de-sac. During which we were followed by her husband driving the neighborhood kids around on a golf cart. Good times. :-D
Friday, August 13, 2010
Annie
Woke up early so I could drive north from North Carolina (spent the night there) and still have time to hit a WOD at CrossFit KoP. My ass is super-sore from those weighted lunges yesterday morning, but I knew I could handle the scheduled WOD -- "Annie" -- even with a little soreness. Plus it's a great opportunity to test my new double under success.
In the first round I did 30-something double unders. Woot! I was thinking about making a goal of 40 consecutive, since I had pretty much checked off the 25 in a row goal I had previously, but I think I'll switch that goal to 50.
I did situps unanchored with an Ab Mat.
I'm happy with my effort on this one. I really minimized rest, only rested while getting reset to do DU's. I knew I was doing well with pushing myself when I started getting that crappy feeling in my stomach that comes from moving "too fast". Which on a WOD like this is just the right speed. :)
However, I think I can still go faster. Round 2 of the DU's didn't start out so well -- the first 20 were very choppy, in 3's, 4's, 5's. If I can go nearly unbroken on each set, or at least do only 2-3 small sets, that will speed things up. I also think I can do my situps faster, which I think will take some practice.
--
Vacation rocks so far! Last night I got to stay up late talking to my sister, and then I got a great early start this morning. I got a shower and chowed down on some chicken and kalamata olives, and very soon I'm off to pickup husband at the airport and drive down to the Jersey shore! I'd wave to Snooki for you guys, but she's in Miami this summer. :-p
"Annie"That's a little under a 6 minute PR on this WOD. Woot!
50-40-30-20-10
double unders
situps
Results: 9:20
In the first round I did 30-something double unders. Woot! I was thinking about making a goal of 40 consecutive, since I had pretty much checked off the 25 in a row goal I had previously, but I think I'll switch that goal to 50.
I did situps unanchored with an Ab Mat.
I'm happy with my effort on this one. I really minimized rest, only rested while getting reset to do DU's. I knew I was doing well with pushing myself when I started getting that crappy feeling in my stomach that comes from moving "too fast". Which on a WOD like this is just the right speed. :)
However, I think I can still go faster. Round 2 of the DU's didn't start out so well -- the first 20 were very choppy, in 3's, 4's, 5's. If I can go nearly unbroken on each set, or at least do only 2-3 small sets, that will speed things up. I also think I can do my situps faster, which I think will take some practice.
--
Vacation rocks so far! Last night I got to stay up late talking to my sister, and then I got a great early start this morning. I got a shower and chowed down on some chicken and kalamata olives, and very soon I'm off to pickup husband at the airport and drive down to the Jersey shore! I'd wave to Snooki for you guys, but she's in Miami this summer. :-p
Monday, August 9, 2010
Big loads going overhead, videos
Strength + metcon today, so you know I was happy. :)
I AM SO STOKED ABOUT THIS NUMBER! How amazing that I am putting that much weight over my head! Last time I tested this lift, I maxed out at 95. 30 pound PR baby! Woot!
After strength it was time for a metcon.
I did a lot of resting in this metcon. When I start to try to push push push, I lose focus and miss attempts at both DUs and wall balls. I have to take a deep breath, focus, and start again.
Considering how angry and frustrated DUs used to make me, I'm glad I can maintain my focus, but at some point I need to do that without taking so much rest. I'll figure it out.
--
Cool video one of our coaches put together. Look for me in the colorful outfit with the blue socks. :)
--
Messed around with this butterfly technique today, and got a few singles out of it. Very neat! Take a quick second to watch and try it out. You know it's gotta be good if it's coming from Chris Spealler. :)
Strength: Push press 1-1-1-1-1-1Everything went up fairly easy except the 125. I did lose my balance a bit and move my feet, which I think technically fails the rep? But I'm counting it since I know I didn't rebend the knees at all to try to jerk it. I can remember having that problem last time I worked push press.
Results: 85-90-95-105-115-125
I AM SO STOKED ABOUT THIS NUMBER! How amazing that I am putting that much weight over my head! Last time I tested this lift, I maxed out at 95. 30 pound PR baby! Woot!
After strength it was time for a metcon.
3 rounds:I should've been so much faster on this. Definitely didn't achieve anything close to 23 DUs this time, but I was able to get a couple sets of 10+.
50 double unders
25 wall balls
Result: 13:16
I did a lot of resting in this metcon. When I start to try to push push push, I lose focus and miss attempts at both DUs and wall balls. I have to take a deep breath, focus, and start again.
Considering how angry and frustrated DUs used to make me, I'm glad I can maintain my focus, but at some point I need to do that without taking so much rest. I'll figure it out.
--
Cool video one of our coaches put together. Look for me in the colorful outfit with the blue socks. :)
--
Messed around with this butterfly technique today, and got a few singles out of it. Very neat! Take a quick second to watch and try it out. You know it's gotta be good if it's coming from Chris Spealler. :)
Thursday, August 5, 2010
It feels good to "win"
My back was tight from deadlifts, but I knew the best remedy would be a workout. Today's WOD wasn't going to be hard on my back at all, so it was perfect for getting a good sweat and loosening everything up.
Every once in a while when I know I'm good at everything in the WOD, my competitive spirit breaks out and I become absolutely determined to finish first.
There were only 4 people in my class this morning, and I finished first by a minute, and I was damn proud!
Best moment of the morning -- I did 23 double unders!!!! It was fucking amazing! I just keep doing them, and doing them, and doing them -- what a great feeling! And then I finished out the rest of the 40 unbroken, so that's 17 unbroken.
Those are basically my #1 and #2 longest sets of double unders I've ever done. Just goes to show what happens when I put on my game face. I need to go to that place more often!
Situps I did unbroken.
Box jumps I took a slow and steady approach. Started not paying close attention and missed one attempt, but focused back in after that and kept the knees high.
Wall balls were also amazing, considering my history with sucking at those- banged them out in 2 solid sets of 10. I used a 14# ball and threw it to the 10 foot line.
Side note on wall balls: I can't accept that women should scale both weight and height on wall balls. Height of the throw should be scaled based on the person's height, not their gender. Like, if you're 5'4'' or shorter, use the 8 foot line. Taller, use the 10 foot line. And those giant people over 6 feet should have an even higher line!
OK, end wall ball rant and ramblings about the metcon. Suffice it to say it was a fun day in the gym, and I enjoyed my little moment of victory. :) (Though I'm thinking somebody probably beat my time in the evening classes)
Later gators. :)
Strength: pressI *really* wanted that 95 at the end, but it got stuck at my forehead. I was basically staring at it, willing it to go up, for about 3 or 4 seconds before I gave up. With 95 being my current 1RM, I'm not surprised at the result. Would've been nice to match that 1RM, but I'm still happy with the work I did today.
7-6-5-4-3-2-1
Results: 55-60-65-70-75-85-95
metcon:When I saw today's metcon on the website last night, I thought to myself, "I can smack that bitch down." And when I was starting out the class with some strict press sets, I starting thinking again: "I can WIN."
50 abmat situps
40 double unders
30 box jumps (20'')
20 wall ball shots (20#/14)
10 knees to elbows
Results: 6:26
Every once in a while when I know I'm good at everything in the WOD, my competitive spirit breaks out and I become absolutely determined to finish first.
There were only 4 people in my class this morning, and I finished first by a minute, and I was damn proud!
Best moment of the morning -- I did 23 double unders!!!! It was fucking amazing! I just keep doing them, and doing them, and doing them -- what a great feeling! And then I finished out the rest of the 40 unbroken, so that's 17 unbroken.
Those are basically my #1 and #2 longest sets of double unders I've ever done. Just goes to show what happens when I put on my game face. I need to go to that place more often!
Situps I did unbroken.
Box jumps I took a slow and steady approach. Started not paying close attention and missed one attempt, but focused back in after that and kept the knees high.
Wall balls were also amazing, considering my history with sucking at those- banged them out in 2 solid sets of 10. I used a 14# ball and threw it to the 10 foot line.
Side note on wall balls: I can't accept that women should scale both weight and height on wall balls. Height of the throw should be scaled based on the person's height, not their gender. Like, if you're 5'4'' or shorter, use the 8 foot line. Taller, use the 10 foot line. And those giant people over 6 feet should have an even higher line!
OK, end wall ball rant and ramblings about the metcon. Suffice it to say it was a fun day in the gym, and I enjoyed my little moment of victory. :) (Though I'm thinking somebody probably beat my time in the evening classes)
Later gators. :)
Sunday, July 25, 2010
Running, swimming, burpees and double unders
Dammit, I hate "catch up" posts, I really need to get myself back into the habit of posting WODs and workouts here the same day I complete them.
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Today we hit the pool for a little bit, and I did 4 rounds of this WOD that was posted there.
Honestly, there was no intensity on this, I was just trying to bust myself out of a crappy food coma. Saturday was a total waste in terms of food and activity, and Sunday hadn't been going so well either.
When I got home, I headed out to the garage to finally try out some of the muscle up progressions that I was all fired up about last week. I took some videos, which I'll put together for you guys to check out. I mainly did the video so I could compare what I did to what is shown in the "how to" video, and make sure I'm on the right track. Once I have the video, I'll post some thoughts to go along with it.
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Friday I coached the morning classes, and my buds Allie and Kirk stuck around to encourage me through the WOD which I did on my own after the 0830 class was finished. They rock. :)
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Thursday was a REST day. Yay! :)
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Wednesday I was feeling the impact of my first 2 WODs after a week off, and I wasn't sure I should do another WOD -- kind of that moment where you're not sure if more exercise will be best, or if what you really need is rest. Since I worked at the pool that day, I decided I would swim and run just to get the body moving, but keep the intensity to a minimum.
During one of my breaks at the pool I did 50 yards of each of the 6 strokes we covered in my Water Safety Instructor course -- front crawl, back crawl (backstroke), breaststroke, elementary backstroke, sidestroke and butterfly. Well, for the last one, we'll just say that I did the closest approximation to butterfly that I am capable of. :-p
After work I headed to a trail on base that's 90% shaded -- while I've acclimated to the heat here, exercising in the sun is still something that I can't quite handle. That's a lot of what slowed me down when we did Murph the other day. Anyway, I did about 35 minutes of running -- I'm not sure the exact distance, but it's probably somewhere between 3 and 4 miles. Good times.
Worked all the kinks out, and didn't make me feel worse, so mission accomplished. :)
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Coming soon, a compilation of all the Level 1 certification experiences that I've seen in blogs for kelsalynn, who has just signed up for her L1. Woot! :-D
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Today we hit the pool for a little bit, and I did 4 rounds of this WOD that was posted there.
10 rounds:I made some modifications to this. When I can't kip, 10 pullups tends to look like 3-2-2-1-1-1 at the satart, and then get worse from there. Doing 5 at a time keeps things moving. Also, I try to do no fewer than 15 squats, so I upped this to 15 squats.
10 pullups
10 pushups
10 4-count flutter kicks
10 squats
Honestly, there was no intensity on this, I was just trying to bust myself out of a crappy food coma. Saturday was a total waste in terms of food and activity, and Sunday hadn't been going so well either.
When I got home, I headed out to the garage to finally try out some of the muscle up progressions that I was all fired up about last week. I took some videos, which I'll put together for you guys to check out. I mainly did the video so I could compare what I did to what is shown in the "how to" video, and make sure I'm on the right track. Once I have the video, I'll post some thoughts to go along with it.
--
Friday I coached the morning classes, and my buds Allie and Kirk stuck around to encourage me through the WOD which I did on my own after the 0830 class was finished. They rock. :)
2 rounds for time:I don't know if it was the sickness still hanging on, or what, but damn those burpees felt like they took *forever*. But that was 90 burpees per round, and my time on 100 burpees was 10:43 -- so I don't know if I could get much faster on this WOD. My calves are still sore from it 2 days later, definitely lots of jumping to kill your legs!
20 double unders
21 burpees
30 double unders
15 burpees
40 double unders
9 burpees
Results: 19:05
--
Thursday was a REST day. Yay! :)
--
Wednesday I was feeling the impact of my first 2 WODs after a week off, and I wasn't sure I should do another WOD -- kind of that moment where you're not sure if more exercise will be best, or if what you really need is rest. Since I worked at the pool that day, I decided I would swim and run just to get the body moving, but keep the intensity to a minimum.
During one of my breaks at the pool I did 50 yards of each of the 6 strokes we covered in my Water Safety Instructor course -- front crawl, back crawl (backstroke), breaststroke, elementary backstroke, sidestroke and butterfly. Well, for the last one, we'll just say that I did the closest approximation to butterfly that I am capable of. :-p
After work I headed to a trail on base that's 90% shaded -- while I've acclimated to the heat here, exercising in the sun is still something that I can't quite handle. That's a lot of what slowed me down when we did Murph the other day. Anyway, I did about 35 minutes of running -- I'm not sure the exact distance, but it's probably somewhere between 3 and 4 miles. Good times.
Worked all the kinks out, and didn't make me feel worse, so mission accomplished. :)
--
Coming soon, a compilation of all the Level 1 certification experiences that I've seen in blogs for kelsalynn, who has just signed up for her L1. Woot! :-D
Monday, July 19, 2010
Weighted pullups and two metcons
Gotta post quick, I want to get this up before I have to be at work so I don't slack off and not post it. :)
I went back to the gym this morning even though I'm still not over this virus. I took a whole week off already, so at this point I think working out is going to help me get better and get this shit cleared out of my system.
We did a multi-part workout.
First:
Next we did two metcons. I tried to keep moving during these, but honestly I didn't push myself too hard. I just wanted to work and sweat, not kill myself. I'll get back to that in another week or so when all the chest congestion is gone.
2nd AMRAP -- 3 rounds + 5 SDHP's
Double unders were hard because my heart was racing so much. And I totally sucked at K2E's today -- I have good and bad days with those. Honestly, I think I'm better at toes to bar than those, because I practically have to get my feet the height of the bar to touch my knees to my elbows. Time to experiment with form on those, perhaps. For HSPU I used 2 AbMats, and got the input that maybe it's time to drop to 1. I think I agree with that.
Gotta run time to shower for work. Happy Monday, get in the gym!
I went back to the gym this morning even though I'm still not over this virus. I took a whole week off already, so at this point I think working out is going to help me get better and get this shit cleared out of my system.
We did a multi-part workout.
First:
Weighted pullups: 5-3-2-1-1-1My sets went down like this:
- 5: deadhang
- 3: 5# dumbbell
- 2: 8# dumbbell
- 1: 10# dumbbell
- 1: 10# dumbbell
- 1: 10# dumbbell
Next we did two metcons. I tried to keep moving during these, but honestly I didn't push myself too hard. I just wanted to work and sweat, not kill myself. I'll get back to that in another week or so when all the chest congestion is gone.
AMRAP in 8 min1st AMRAP -- 2 rounds + 6 K2E's
5 hspu
15 knees to elbows
rest 2 min
AMRAP in 5 min
10 sumo deadlift high pulls (75lbs/55)
15 double unders
2nd AMRAP -- 3 rounds + 5 SDHP's
Double unders were hard because my heart was racing so much. And I totally sucked at K2E's today -- I have good and bad days with those. Honestly, I think I'm better at toes to bar than those, because I practically have to get my feet the height of the bar to touch my knees to my elbows. Time to experiment with form on those, perhaps. For HSPU I used 2 AbMats, and got the input that maybe it's time to drop to 1. I think I agree with that.
Gotta run time to shower for work. Happy Monday, get in the gym!
Friday, June 11, 2010
AMRAP goodness
AMRAP in 15 minResults: 3 rounds + 5 squats & 5 CTB pullups
5 front squats (185lbs/115)
10 chest to bar pull ups
20 double unders
Didn't even hit 60% of the male load on this WOD, bummer. But I knew from a workout at CF KoP that my 3RM on front squat was 135, so 5 @ 115 during a metcon sounded not good. Plus (as always) I was taking the bar from the ground, and my 1RM on the clean is still 125.
So anyway, 105 sounded challenging strength-wise, but still do-able to clean from the ground and then squat 5 times in an unbroken set. :)
I honestly can't remember if I did all 4 sets of front squats unbroken, but I think yes? I hope yes. :)
The most time in this WOD was cranking out the pullups. At this point, my kip was still all jacked, so I wasn't kipping my chest up, I was kipping mostly up, and then slowly finishing out the rep. And I'm not sure they were absolutely "true" CTB -- but I know the front of my shoulder touched even if I didn't get the elbows/shoulders back far enough to finish it off.
Happy to report I can still do double unders. :)
Friday, April 30, 2010
Trying to get back in the saddle
Ah, an unplanned hiatus... Those are never good.
I've gained back about 5-7 pounds, and based on pullups yesterday, I am back to sucking at those (i.e. lots of singles with 3/4 kip and 1/4 dead hang to finish).
Gah.
This past week was just about getting my ass into the gym; not about performance or skills or anything. Just showing up. Back to the basics, because I am struggling with my headspace right now.
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Saturday, April 24
Went out of town with husband last weekend, and we hit up a little WOD I wrote up in the hotel gym. They had a cable crossover machine with pullup "handles" attached and a tile removed from the ceiling for head clearance -- that was a nice surprise. After a week off, and two weeks of eating total crap, I felt pukey the entire time. But it was very good for me to get my body moving, I'm glad that my husband has such wonderful abilities to motivate me to want to exercise. :)
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Tuesday, April 27
In a word, horrible. I had a bad attitude, and I was sluggish and sucked at ring dips. I hate having to use the freaking band, even the tiny one. Gotta get these ring dips conquered so I can move the fuck on.
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Wednesday, April 28
I used two abmats for my handstand pushups. After the total debacle the day before, where I finished about 5-10 minutes after everyone else, I decided to scale the HSPU to 10ish per round during the first round. When I got to 11, I just kept failing attempts. So I freaking moved on, and got the freaking WOD done. Not my usual style, but this week was seriously ONLY about showing up and moving.
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Thursday, April 29
I coached this one in the morning, and then came back to WOD with the group that night. I'm glad I did, because the press turned out better than I expected. Plus I shared a bar with 2 dudes, and went heavier than one of them -- it's the little things that make my inner feminist happy. :-D
Then it was metcon time.
That is a sad 1k row time, geesh. But oh well, at least I have a bench mark now -- I didn't have a 1k time written down anywhere.
My pullups in this WOD were so damn ugly, like I said at the beginning of this post. I tore the shit out of my hands with going on and off the bar so damn much doing singles. ARGH! I wanted to punch a hole in the wall I was so angry and frustrated. This was supposed to be a metcon, not some kind of grind-it-out-WOD. Good lord... I just have to keep telling myself that this is what happens when you eat shit, gain weight and take a week off and do nothing.
Not to mention that what I ate on Thursday before the WOD was ridiculous and totally uncalled for... But bad food choices are a topic for another post another day...
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Friday, April 30
Coached at 0630, then a fellow trainer who was hanging around offered for me to do the WOD at 0830 while he coached. No problemo, I needed a kick in the ass to get my workout in today.
I could've done this one faster, but overall I was OK with how I did. Did all sets of squats unbroken, though I did take time to rest between the runs and squats to make sure I had enough juice to pump out all the sqauts.
--
And that brings us to today, how nice. Time to go through and put a shit ton of labels on this post and publish it...
I've gained back about 5-7 pounds, and based on pullups yesterday, I am back to sucking at those (i.e. lots of singles with 3/4 kip and 1/4 dead hang to finish).
Gah.
This past week was just about getting my ass into the gym; not about performance or skills or anything. Just showing up. Back to the basics, because I am struggling with my headspace right now.
--
Saturday, April 24
Went out of town with husband last weekend, and we hit up a little WOD I wrote up in the hotel gym. They had a cable crossover machine with pullup "handles" attached and a tile removed from the ceiling for head clearance -- that was a nice surprise. After a week off, and two weeks of eating total crap, I felt pukey the entire time. But it was very good for me to get my body moving, I'm glad that my husband has such wonderful abilities to motivate me to want to exercise. :)
5 rounds for time:Results: ~22 minutes
5 pullups
10 squats
10 situps
10 pushups
10 lunges (each leg)
handstand hold (20 seconds)
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Tuesday, April 27
In a word, horrible. I had a bad attitude, and I was sluggish and sucked at ring dips. I hate having to use the freaking band, even the tiny one. Gotta get these ring dips conquered so I can move the fuck on.
21-15-9 for time of:Results: ~20 minutes
DB thrusters (35lbs/25)
ring dips
double unders
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Wednesday, April 28
I used two abmats for my handstand pushups. After the total debacle the day before, where I finished about 5-10 minutes after everyone else, I decided to scale the HSPU to 10ish per round during the first round. When I got to 11, I just kept failing attempts. So I freaking moved on, and got the freaking WOD done. Not my usual style, but this week was seriously ONLY about showing up and moving.
3 rounds for time of:Results: ~20 minutes
15 med ball cleans (20lbs/14)
15 handstand push ups
400m run
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Thursday, April 29
I coached this one in the morning, and then came back to WOD with the group that night. I'm glad I did, because the press turned out better than I expected. Plus I shared a bar with 2 dudes, and went heavier than one of them -- it's the little things that make my inner feminist happy. :-D
PressMy first 95 went up s-l-o-w-l-y and it was ugly, but I got that bitch locked the fuck out. Booyeah! PR by 10 pounds, hollah! My second attempt at 95 unfortunately did not go anywhere -- guess I only had one in me. But I'm happy because my old PR of 85, and also 90, both went up nicely, very solid. I am convinced doing unscaled pullups is what is making all the difference in my overhead strength. There's some kind of synergy there, where gains in each area helps move the other along.
1-1-1-1-1-1-1
75-85-90-95-95m-85-75
Then it was metcon time.
Complete the following for time:Results: 19:45 total time; 4:14 row
1000m row
40 kettlebell swings (24k/16)
25 pull ups
20 kettlebell swings
15 pull ups
That is a sad 1k row time, geesh. But oh well, at least I have a bench mark now -- I didn't have a 1k time written down anywhere.
My pullups in this WOD were so damn ugly, like I said at the beginning of this post. I tore the shit out of my hands with going on and off the bar so damn much doing singles. ARGH! I wanted to punch a hole in the wall I was so angry and frustrated. This was supposed to be a metcon, not some kind of grind-it-out-WOD. Good lord... I just have to keep telling myself that this is what happens when you eat shit, gain weight and take a week off and do nothing.
Not to mention that what I ate on Thursday before the WOD was ridiculous and totally uncalled for... But bad food choices are a topic for another post another day...
--
Friday, April 30
Coached at 0630, then a fellow trainer who was hanging around offered for me to do the WOD at 0830 while he coached. No problemo, I needed a kick in the ass to get my workout in today.
5 rounds for time of:Results: 10:04
7 front squats* (155lbs/95)
150m run
*wt will come from the ground
I could've done this one faster, but overall I was OK with how I did. Did all sets of squats unbroken, though I did take time to rest between the runs and squats to make sure I had enough juice to pump out all the sqauts.
--
And that brings us to today, how nice. Time to go through and put a shit ton of labels on this post and publish it...
Monday, March 15, 2010
Filthy Fifty - the rematch
So, back in October, during a trip up north to visit family, I DNF'd on Filthy Fifty at CrossFit KoP.
The posted WOD for 3/14 is again Filthy Fifty, with a reminder link to compare back to October.
In a wonderful turn of events, the WOD my box schedule for today was Filthy Fifty, so I was able to finally make an attempt to finish this WOD and get a baseline time.
It turned out pretty ugly. But I got it done.
I probably wouldn't have felt so beat down if I hadn't attended a 1 hour swimming class just prior to doing this WOD. And also if it wasn't my first time back in the pool in about 6-7 months.
Oh well, that's definitely a "varied stimulus" that should produce some bad ass adaptations! :-D (Yes, I have been studying my CrossFit manual for the cert this weekend.)
I definitely dawdled a good bit during this WOD. Probably enough to take off 5 minutes. I was feeling decidedly beat down and wussy.
In bullets:
The posted WOD for 3/14 is again Filthy Fifty, with a reminder link to compare back to October.
In a wonderful turn of events, the WOD my box schedule for today was Filthy Fifty, so I was able to finally make an attempt to finish this WOD and get a baseline time.
It turned out pretty ugly. But I got it done.
I probably wouldn't have felt so beat down if I hadn't attended a 1 hour swimming class just prior to doing this WOD. And also if it wasn't my first time back in the pool in about 6-7 months.
Oh well, that's definitely a "varied stimulus" that should produce some bad ass adaptations! :-D (Yes, I have been studying my CrossFit manual for the cert this weekend.)
"Filthy Fifty"
50 reps of each movement, for time:Results: 41:25, Rx'd
Box jump, 24 inch box
Jumping pull-ups
Kettlebell swings (24kg/16)
Walking Lunges (50 total steps)
Knees to elbows
Push press, (45lbs/25)
GHD Back extensions
Wall ball shots (20/14)
Burpees
Double unders
I definitely dawdled a good bit during this WOD. Probably enough to take off 5 minutes. I was feeling decidedly beat down and wussy.
In bullets:
- Box jumps: It felt good to jump the 24'' box -- seems like all I've been doing lately is the 20''. I like the big one better.
- Jumping pullups: felt weird! I haven't done one of those in a very long time.
- KB swings: 2 sets of 25. Cake.
- Lunges: Could've been a lot faster, and in larger sets.
- Knees to elbows: Done in sets of 5. I'm still using a good bit of kipping at the bottom to get my knees up. But I do try to engage the shoulders and get my back parallel to the ground when I get to the top. These really hurt my hands!
- Push press: Sets of 25, 15, 10. 25# felt super light after the 55# for Fight Gone Bad.
- Back ext: Started with 25 straight, not sure of the rest of the breakdown. Felt fine doing them, but OWWWWWW, my back was one big ass spasm when I was finished. I could barely climb off the GHD.
- Burpees: When I got in my groove, I was pumping these out. Tried to do sets of 10. The last 10 were really brutal... I actually took some pointers from that video of the Guvernator at the CF Games Ohio Sectionals, where he's watching a deadlift-burpee WOD. The girl doing burpees in that video had a great technique.
- Double unders: THANK GOD I can do these now. Got the first 40 in sets of 10-ish. Last 10 were ridiculous. My shoe came untied and that laces were getting caught in my jump rope, so I just ripped it off so I could do the last one. That got a laugh out of my spectators. My anger amuses them. :-p
Wednesday, March 10, 2010
PTP Day what?
Monday morning my regularly scheduled life was interrupted by some kind of stomach bug or food poisoning. EWWWWW.
No stomach pains or other "issues" on Tuesday, but I was just "blah" and husband was away for work stuff, so I ended up skipping that day too.
As of today everything is back to normal, except I feel funky due to eating toast and peanut butter while I was sick. I just couldn't really think of anything else to eat. Other than bananas and applesauce. I am thanking God I didn't throw up, because I hate throwing up.
I am not sure where to "restart" with my PTP, because I am leaving Friday AM to go out of town for the weekend. The one bad thing about working on deadlifts is that you can't really do it "on the go"...
I have a trainer's meeting tonight -- I could arrive early for that and get my deadlifting in them... we shall see...
--
Since I was feeling unsure about how to continue my PTP program, I went ahead and attended the 0830 WOD at my box. It was a tabata day. We did bottom-to-bottom squats, pushups, double unders and situps.
Squats: 18-15-13-11-8-7-7-6
Pushups: 10-8-7-6-5-5-5-5
Double unders: 9-9-7-6-9-9-10-7
Situps: 15-14-12-11-11-11-10-10
My only "victory" today was the double unders. Everything else was crappy.
For squats, I think I just wasn't focusing? Instead of moving through the pain and cramping, I just let it cripple me and stop me from moving. Good practice for my cert (holy crap it's in 10 days!). Hoping I can get 3-4 more practice sessions of bottom-to-bottom before then.
And what the heck was up with my situps? Total crap. Pushups were passable.
In any case, I'm just glad my ass was back in the gym. I was feeling very de-motivated yesterday, and it worried me.
--
This video is freaking cool. I love Oly lifting. It was posted by Ultimate CrossFit.
No stomach pains or other "issues" on Tuesday, but I was just "blah" and husband was away for work stuff, so I ended up skipping that day too.
As of today everything is back to normal, except I feel funky due to eating toast and peanut butter while I was sick. I just couldn't really think of anything else to eat. Other than bananas and applesauce. I am thanking God I didn't throw up, because I hate throwing up.
I am not sure where to "restart" with my PTP, because I am leaving Friday AM to go out of town for the weekend. The one bad thing about working on deadlifts is that you can't really do it "on the go"...
I have a trainer's meeting tonight -- I could arrive early for that and get my deadlifting in them... we shall see...
--
Since I was feeling unsure about how to continue my PTP program, I went ahead and attended the 0830 WOD at my box. It was a tabata day. We did bottom-to-bottom squats, pushups, double unders and situps.
Squats: 18-15-13-11-8-7-7-6
Pushups: 10-8-7-6-5-5-5-5
Double unders: 9-9-7-6-9-9-10-7
Situps: 15-14-12-11-11-11-10-10
My only "victory" today was the double unders. Everything else was crappy.
For squats, I think I just wasn't focusing? Instead of moving through the pain and cramping, I just let it cripple me and stop me from moving. Good practice for my cert (holy crap it's in 10 days!). Hoping I can get 3-4 more practice sessions of bottom-to-bottom before then.
And what the heck was up with my situps? Total crap. Pushups were passable.
In any case, I'm just glad my ass was back in the gym. I was feeling very de-motivated yesterday, and it worried me.
--
This video is freaking cool. I love Oly lifting. It was posted by Ultimate CrossFit.
--
If this could be my dad too, I would be sooooooooo happy and thankful. Unfortunately he has no interest in quitting smoking. And it's not even like he is married to someone who smokes and that's what's stopping him. It's the other way around -- my mom has had to put boundaries on where he's allowed to smoke to try to protect herself. No more smoking in the house at all (he used to smoke in his office), no more smoking in the car when she's riding with him.
*sigh* I hate that he smokes, and that he has watched both of his parents (smokers) and one brother (smoker) die of cancer, and he is currently watching another sister (smoker) fight cancer. How does that not get through to you? And the man is obsessive about taking vitamins for prostate health, because prostate cancer runs in the family -- but why can't he come to terms with the fact that quitting smoking is the single most powerful preventative measure that he could take? So frustrating.
OK, sorry, I was just gonna post the link, but then I had to rant. This is something the really, really bothers me. I don't want to watch my nieces and nephews, or my own children if/when I have them, watch their grandfather die of cancer like I had to watch my grandfather die of cancer. It is fucking horrible.
--
I've finished my first re-read of the Level I cert "manual". If you're curious, here's the link. It's basically a compendium of many of the early issues of the CrossFit journal, the Level II study materials (points of performance and fault correction for 9 foundational movements) and a few articles about rhabdo/safety. It's excellent in my opinion! What a great resource. The early version that one of our coaches sent me did not include everything, so today I will do my first read-through on the new additions, and then I'll be ready for a final re-read of it all next week sometime.
One note on content though -- there is a section on Zone. That is not my thing, so I hope there aren't too many questions on that. I should really make it a point to memorize the carb-fat-protein percentages though, just in case... With my crazy history of disordered eating, the last thing I need to do is weigh and measure. I'm in the food quality camp all the way baby. :)
I am good at taking tests, and the exam at the end of the certification seminar will only be 50 questions, but I am really nervous! Maybe it's just because I haven't taken a test in so long. I also wish there were some practice questions to try out so I could get a feel for the testing format. I will report back here afterwards, and hopefully that will help others who might be nervous. :)
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I have been thinking a lot about where I go after my Level I... I read an "affiliate snapshot" on the affiliate blog (which of course I can't find now...), and the interviewee talked about sticking with the basics. There are so many different "extra" certifications that sound really interesting. Endurance, rowing, Olympic weightlifting, kettlebells, gymnastics, mobility. While it would be amazing to be able to bring specialized knowledge back to my home affiliate, what I really need to focus on is just becoming a coach. Figuring out my own style, learning to manage a class efficiently, finding that sweet spot between correction and encouragement, learning how to get the very best out of each athlete in my class.
It's basically what Glassman talks about in his Virtuosity article.
So with that in mind, the only additional training I'm even considering is the Coaches Prep Course or the Level II Course. I'm intrigued by the prep course, but I'd like to see how the Level I testing shakes out, and how that will impact Level II stuff before I invest any more money.
And of course I'm going to be busy enough with doing the ISSA personal trainer course as well as a few aquatics courses locally. Those two are mainly meant to give me a better chance of getting a paying job at either the local rec center or the base gym, though I'd love to just do CrossFit.
If this could be my dad too, I would be sooooooooo happy and thankful. Unfortunately he has no interest in quitting smoking. And it's not even like he is married to someone who smokes and that's what's stopping him. It's the other way around -- my mom has had to put boundaries on where he's allowed to smoke to try to protect herself. No more smoking in the house at all (he used to smoke in his office), no more smoking in the car when she's riding with him.
*sigh* I hate that he smokes, and that he has watched both of his parents (smokers) and one brother (smoker) die of cancer, and he is currently watching another sister (smoker) fight cancer. How does that not get through to you? And the man is obsessive about taking vitamins for prostate health, because prostate cancer runs in the family -- but why can't he come to terms with the fact that quitting smoking is the single most powerful preventative measure that he could take? So frustrating.
OK, sorry, I was just gonna post the link, but then I had to rant. This is something the really, really bothers me. I don't want to watch my nieces and nephews, or my own children if/when I have them, watch their grandfather die of cancer like I had to watch my grandfather die of cancer. It is fucking horrible.
--
I've finished my first re-read of the Level I cert "manual". If you're curious, here's the link. It's basically a compendium of many of the early issues of the CrossFit journal, the Level II study materials (points of performance and fault correction for 9 foundational movements) and a few articles about rhabdo/safety. It's excellent in my opinion! What a great resource. The early version that one of our coaches sent me did not include everything, so today I will do my first read-through on the new additions, and then I'll be ready for a final re-read of it all next week sometime.
One note on content though -- there is a section on Zone. That is not my thing, so I hope there aren't too many questions on that. I should really make it a point to memorize the carb-fat-protein percentages though, just in case... With my crazy history of disordered eating, the last thing I need to do is weigh and measure. I'm in the food quality camp all the way baby. :)
I am good at taking tests, and the exam at the end of the certification seminar will only be 50 questions, but I am really nervous! Maybe it's just because I haven't taken a test in so long. I also wish there were some practice questions to try out so I could get a feel for the testing format. I will report back here afterwards, and hopefully that will help others who might be nervous. :)
--
I have been thinking a lot about where I go after my Level I... I read an "affiliate snapshot" on the affiliate blog (which of course I can't find now...), and the interviewee talked about sticking with the basics. There are so many different "extra" certifications that sound really interesting. Endurance, rowing, Olympic weightlifting, kettlebells, gymnastics, mobility. While it would be amazing to be able to bring specialized knowledge back to my home affiliate, what I really need to focus on is just becoming a coach. Figuring out my own style, learning to manage a class efficiently, finding that sweet spot between correction and encouragement, learning how to get the very best out of each athlete in my class.
It's basically what Glassman talks about in his Virtuosity article.
So with that in mind, the only additional training I'm even considering is the Coaches Prep Course or the Level II Course. I'm intrigued by the prep course, but I'd like to see how the Level I testing shakes out, and how that will impact Level II stuff before I invest any more money.
And of course I'm going to be busy enough with doing the ISSA personal trainer course as well as a few aquatics courses locally. Those two are mainly meant to give me a better chance of getting a paying job at either the local rec center or the base gym, though I'd love to just do CrossFit.
Monday, March 1, 2010
Restarting PTP
Today I restarted the Whole9 / CF 603 PTP program.
For reference:
Day 1:
Keeping my shoulders relaxed at the start of a K2E, when I'm just hanging from the bar, helps A LOT. I am kipping / swinging a bit to start the motion, but to make up for that I am making sure to engage my shoulders and really get up into a good final position before coming back down. I need to take some more video to make sure my back is getting close to parallel to the ground.
I would've done the cash out faster if I didn't have to pee in the middle of my 2nd set of DU's.
Press felt soooooo easy. Deadlift too. I think sticking to this program will be an exercise in patience, and will also teach me a lot about working with future clients who want to get stronger. Since one of my interests is training the older crowd, I think first-hand experience in a gradual strength-building progression will be invaluable. For someone who is older and worried about losing strength, strength gains seem like they would trump metcon / aerobic conditioning in importance.
For reference:
- post comments on doing PTP here, thread will be monitored
- view entire program here
Day 1:
- Deadlift: 5 reps at 110 and 105 (was supposed to be 100, but I screwed up my plates)
- Press: 5 reps at 50 and 45 (yay starting from new 1RM of 85 on press)
- Cash-out: 3rds, 30 DUs, 15 K2Es -- 11:45
Keeping my shoulders relaxed at the start of a K2E, when I'm just hanging from the bar, helps A LOT. I am kipping / swinging a bit to start the motion, but to make up for that I am making sure to engage my shoulders and really get up into a good final position before coming back down. I need to take some more video to make sure my back is getting close to parallel to the ground.
I would've done the cash out faster if I didn't have to pee in the middle of my 2nd set of DU's.
Press felt soooooo easy. Deadlift too. I think sticking to this program will be an exercise in patience, and will also teach me a lot about working with future clients who want to get stronger. Since one of my interests is training the older crowd, I think first-hand experience in a gradual strength-building progression will be invaluable. For someone who is older and worried about losing strength, strength gains seem like they would trump metcon / aerobic conditioning in importance.
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