You may have guessed from my lack of posts since November that my consistency with my training had pretty much gone down the toilet. If you did, you were correct.
I really underestimated how hard it would be to stay motivated as a "loner" CrossFitter. I tried a few things to get my motivation back, but nothing really stuck.
This morning I did my first WOD at my new CrossFit home, and I am SO glad that I found them. The idea of struggling through this alone for the long term was really getting me down.
But now I have the wonderful people at CrossFit Rifles to sweat, struggle, learn and laugh with. It feels amazing to have a local CrossFit community to be a part of again -- of course I will always have my CF KoP peeps who have me as a satellite member. :)
We did a pretty simple team WOD, and I am physically wrecked. It will be a frustrating process to get back to where I was in terms of conditioning, strength and mental toughness, but it will be worth it.
--
Team WOD
500m row
9 front squat*
9 push press*
9 front squat
9 push press
400m run
9 SDHP**
9 ring dips
9 SDHP
9 ring dips
Results: 13:38 -- and that was all me and my slow ring dips
*65#
**24kg kb
On ring dips, I self-assisted with one foot, but tried to do the negative unassisted
Showing posts with label ring dips. Show all posts
Showing posts with label ring dips. Show all posts
Saturday, February 18, 2012
Sunday, August 14, 2011
Wilmot
Did this one in my garage on Saturday at 5pm, and it felt like it was 200 degrees in there! After round 3, I went inside and shut the door to do my squats so I could breathe.
My ring dips are back to being a bit crappy. Shouldn't have stopped practicing them!
"Wilmot"
6 rounds:
50 air squats
25 ring dips
Results: 33:33, two skinny bands to scale ring dips
My ring dips are back to being a bit crappy. Shouldn't have stopped practicing them!
"Wilmot"
6 rounds:
50 air squats
25 ring dips
Results: 33:33, two skinny bands to scale ring dips
Sunday, December 26, 2010
12 Days of Christmas
Hit this one up with my CF KoP peeps while visiting husband's family. (Check the link for a hilarious picture of me doing DB snatches)
12 Days of Christmas at CrossFit KoP
1 Deadlift (185/275)
2 Wall Ascents (6ft/8ft)
3 Ring Dips
4 Box Jumps (21"/25")
5 Med Ball Clean (14/20)
6 Clean and Jerk (75/115)
7 Toes to Bar
8 Burpees
9 Sumo Deadlift High Pull (55/75)
10 Wall Balls (14/20) to (9ft/10ft)
11 Thrusters (75/115)
12 DB Snatch 12L/12R 25/40
Results: 70:28
Deadlifts, clean and jerk, burpees and thrusters were all scaled due to my continuing (nagging) back injury. Everything else was Rx'd.
Weird about the burpees, right? Something about the part where you jump your feet back aggravates my QL muscle, so for many of them I stepped my feet back. Once I was nice and warm, in the middle and later days, I did jump my feet back on some of them.
I felt like I got hit by a truck after this. My core was wrecked, I think from the wall climbs and toes to bar -- don't do either of those with any regularity.
Best part of the WOD - watching a CF KoP superstar female athlete scaling the 8 foot wall. BAD. ASS. And her nickname is "Grans" -- love it.
12 Days of Christmas at CrossFit KoP
1 Deadlift (185/275)
2 Wall Ascents (6ft/8ft)
3 Ring Dips
4 Box Jumps (21"/25")
5 Med Ball Clean (14/20)
6 Clean and Jerk (75/115)
7 Toes to Bar
8 Burpees
9 Sumo Deadlift High Pull (55/75)
10 Wall Balls (14/20) to (9ft/10ft)
11 Thrusters (75/115)
12 DB Snatch 12L/12R 25/40
Results: 70:28
Deadlifts, clean and jerk, burpees and thrusters were all scaled due to my continuing (nagging) back injury. Everything else was Rx'd.
Weird about the burpees, right? Something about the part where you jump your feet back aggravates my QL muscle, so for many of them I stepped my feet back. Once I was nice and warm, in the middle and later days, I did jump my feet back on some of them.
I felt like I got hit by a truck after this. My core was wrecked, I think from the wall climbs and toes to bar -- don't do either of those with any regularity.
Best part of the WOD - watching a CF KoP superstar female athlete scaling the 8 foot wall. BAD. ASS. And her nickname is "Grans" -- love it.
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
Thursday, September 16, 2010
Double AMRAP
Thursday's WOD I programmed as two short AMRAPs just because I love those types of WODs. :)
My intent was to practice some difficult upper body exercises in small doses, interspersed with some elements that would keep your heart going. And after trying it, I think the WOD definitely fulfilled it's intended purpose.
HSPU I did to two AbMats. A few times I got "stuck" in the bottom instead of popping back out. It's like doing front squats or cleans -- if you stop in the bottom, many times you ain't getting back out. :-D
This was a good opportunity to practice -- I can't say I've really been practicing handstands or HSPU much lately. Need to do 10 after each WOD, just like with my pullups.
The second AMRAP didn't go as well as I had hoped. I still fatigue SOOOO quickly on ring dips, and with only 8 minutes, I wasn't going to take the time to recover enough to do them unassisted. So after 3 in a row at the start, I threw on the skinny band. By the time I reached my attempted 7th round, I was just failing on the ring dips. I wasn't getting any more without a nice long rest -- or maybe not even after that.
Broad jumps aren't something we do a lot at our box -- maybe we've never done them before? So it was fun to introduce something completely new to everybody.
The skill for this day was muscle ups. So we taught everybody about using the false grip, and had each of them practice the transition movement from their feet. Fun! We did have one guy do his first 3 muscle ups, which was even more fun. :-D
My intent was to practice some difficult upper body exercises in small doses, interspersed with some elements that would keep your heart going. And after trying it, I think the WOD definitely fulfilled it's intended purpose.
AMRAP in 6 min:Results: I think I got 5 and 6 rounds? Forgot to write this one down
5 HSPU
10 jump squats
rest 5 minutes
AMRAP in 8 min:
5 ring dips
Broad jump, 25ft (length of mats)
HSPU I did to two AbMats. A few times I got "stuck" in the bottom instead of popping back out. It's like doing front squats or cleans -- if you stop in the bottom, many times you ain't getting back out. :-D
This was a good opportunity to practice -- I can't say I've really been practicing handstands or HSPU much lately. Need to do 10 after each WOD, just like with my pullups.
The second AMRAP didn't go as well as I had hoped. I still fatigue SOOOO quickly on ring dips, and with only 8 minutes, I wasn't going to take the time to recover enough to do them unassisted. So after 3 in a row at the start, I threw on the skinny band. By the time I reached my attempted 7th round, I was just failing on the ring dips. I wasn't getting any more without a nice long rest -- or maybe not even after that.
Broad jumps aren't something we do a lot at our box -- maybe we've never done them before? So it was fun to introduce something completely new to everybody.
The skill for this day was muscle ups. So we taught everybody about using the false grip, and had each of them practice the transition movement from their feet. Fun! We did have one guy do his first 3 muscle ups, which was even more fun. :-D
Sunday, July 11, 2010
Alive and kicking
Um, WTF? How have I gone this long without posting anything here?
Maybe it has something to do with the unpublished draft post titled "Lost: CrossFit Mojo"...
I've still been doing WODs, but definitely not anything close to my dedicated 3-on-1-off I had going for a while.
I got a pullup bar for at home, as well as rings, and the pool I've been lifeguarding at also has a pullup bar that I've been using a lot. I'm working my tiny kip / almost deadhang pullups since that bar is mounted very close to the wall. I get 30 minute breaks throughout the day, and try to do 5 rounds of a Cindy-ish thing -- as many pullups as I can in a row (3-4 usually), 10 pushups and 20 squats.
That must be working, because last Tuesday I did Murph and managed to finish the whole thing. Definitely without the weight vest though! It took me about 90 minutes, and I broke the 100 pullups, 200 pushups and 300 squats into 20 rounds of Cindy. Finished 12 rounds of Cindy in 20 minutes, BTW. Much better than my pitiful performance (7 rounds + 5 pullups) a couple months ago.
Also, I've worked up to 4 unassisted ring dips in a row. It's time to get a freaking muscle up! But I have a new strategy in that area. I would like to start with doing a strict muscle up, instead of trying to fling myself up and into it. We'll see if I stick with that idea, but it's the one I'm thinking about now.
--
I'm in a bit of a different place with my CrossFitting right now... It's coming up on a year since I really started dedicating myself to this program, and I've definitely seen lots of benefits. But a few things have happened in the last 4 or 5 months that have squelched some of my enthusiasm. The sad thing is that those things are all external, and I have let them affect me. I need to get refocus on what matters to me, what motivates me, why I want to CrossFit, and why I want to coach -- irregardless of whatever else is going on around me.
--
Also, I'd like to mention that I'm on a 2nd read of the book "Women, Food and God" by Geneen Roth right now, and I highly recommend it to those who have struggles with compulsive overeating. That's an area that I struggle with, and more so when I'm not super-focused on training.
--
So, hopefully this will get me started with some more regular posting. Not because I think anyone out there is really anxious to read about my WODs (except maybe Angie, thanks for the email girl :p), but because I need to continue to keep this record.
A closing link from CrossFit Fenway: On Blogging.
Maybe it has something to do with the unpublished draft post titled "Lost: CrossFit Mojo"...
I've still been doing WODs, but definitely not anything close to my dedicated 3-on-1-off I had going for a while.
I got a pullup bar for at home, as well as rings, and the pool I've been lifeguarding at also has a pullup bar that I've been using a lot. I'm working my tiny kip / almost deadhang pullups since that bar is mounted very close to the wall. I get 30 minute breaks throughout the day, and try to do 5 rounds of a Cindy-ish thing -- as many pullups as I can in a row (3-4 usually), 10 pushups and 20 squats.
That must be working, because last Tuesday I did Murph and managed to finish the whole thing. Definitely without the weight vest though! It took me about 90 minutes, and I broke the 100 pullups, 200 pushups and 300 squats into 20 rounds of Cindy. Finished 12 rounds of Cindy in 20 minutes, BTW. Much better than my pitiful performance (7 rounds + 5 pullups) a couple months ago.
Also, I've worked up to 4 unassisted ring dips in a row. It's time to get a freaking muscle up! But I have a new strategy in that area. I would like to start with doing a strict muscle up, instead of trying to fling myself up and into it. We'll see if I stick with that idea, but it's the one I'm thinking about now.
--
I'm in a bit of a different place with my CrossFitting right now... It's coming up on a year since I really started dedicating myself to this program, and I've definitely seen lots of benefits. But a few things have happened in the last 4 or 5 months that have squelched some of my enthusiasm. The sad thing is that those things are all external, and I have let them affect me. I need to get refocus on what matters to me, what motivates me, why I want to CrossFit, and why I want to coach -- irregardless of whatever else is going on around me.
--
Also, I'd like to mention that I'm on a 2nd read of the book "Women, Food and God" by Geneen Roth right now, and I highly recommend it to those who have struggles with compulsive overeating. That's an area that I struggle with, and more so when I'm not super-focused on training.
--
So, hopefully this will get me started with some more regular posting. Not because I think anyone out there is really anxious to read about my WODs (except maybe Angie, thanks for the email girl :p), but because I need to continue to keep this record.
A closing link from CrossFit Fenway: On Blogging.
Wednesday, May 26, 2010
Three days at CF KoP
For some reason I've been lazy about posting my WODs this week. Time to catch up. :)
But first, shoutout to Donkey -- if you're reading, leave me a comment! Profanity welcomed! :-p
--
Monday morning I drove to Philly (this week of my trip I'm staying with my in-laws) and hit up CF KoP for the 6:30 WOD. It was fun to be back and see lots of familiar faces. As a bonus Aimee was even teaching the 6:30 class -- I didn't get to see her over Christmas, as she was taking a well-deserved vacation.
We did 4 mini workouts, each 3 minutes long.
Got some good feedback on row from Aimee -- only go back to 11 o'clock on the pull. I will give that a shot next time I'm rowing.
--
Tuesday was a benchmark WOD, which made me nervous all day, but I was excited to WOD with Steph and Cindy.
If anyone heard a sound during my first round of pullups, that was the sound of me blowing my own mind. I did 6 freaking pullups in a row! Then squeezed out 2 more before I dropped off the bar. Holy hell!
Proof of two things. I perform better when I feel like I'm working out in a supportive environment. And I perform SO MUCH BETTER when I'm eating food that is good for me. I've been focusing on cutting out sugar and dairy for the past few days, and upping the protein, and I'm back to feeling normal, instead of feeling like shit. I love Paleo. Hoping to dial back into being grain free very soon, but I'm just taking baby steps back into it at the moment.
I wish I had written down the rounds, but I think they played out something like this: 8-7-7-6-5-3
After the amazing first round of pullups, I was sooooo wanting to get to 40, but it just didn't happen. I would've been 2 closer, but 2 of my attempts on round 6 didn't quite get chin over the bar. I'm just happy I gutted out 3 good ones that round.
PS - This is another Rx'd benchmark WOD to check off the list! Woot! :-D
--
Tonight (Wednesday) was a strength day, which I was soooooooooo ready for. Haven't had a good strength day in what feels like forever.
Front squat: 3-3-3-3-3
Weighted ring dips: 1-1-1-1-1-1-1
Front squats were a bit challenging because of my aforementioned Atlas stone clavicle bruising. Owie! I got somebody's old tshirt out of the lost and found to pad my shoulder, and that really helped for my last three sets. Set #2 was almost a train wreck because I was so distracted by my shoulder hurting.
Results: 95-105-115-125-135
I am happy to report a new PR! My old 1RM was 125, and tonight I did 135 for 3. It was definitely a *struggle* on the way back up for each of the 3 reps, but I made it! What a great feeling! And it was cool to have a little cheering section right there with me, I felt a little bit like a CF rockstar. :-p
Next, it was on to dips. I just worked body weight dips since I can barely do a single body weight ring dip right now. First attempt I missed, then I got the next two. Then the ladies decided I needed to try a muscle up, which I totally wussed out on. My kip was just weak and I know I wasn't focused enough to do it. But I got some good feedback from Jason, and I have some things to practice.
Fourth attempt was a jumping muscle up, I went through transition by jumping and then pressed out of the bottom to do my dip. Fifth attempt was the end of another assisted muscle up, with my feet on a box in front of me. Got the sixth just on the rings, and failed on the seventh.
--
All in all, fun times, and a great three days of CrossFit. Tomorrow might be a rest day -- my dog seems to have ripped off part of her dew claw, so I have to get her to the vet. Poor girl. On a happier note, SHOPPING! It's so nice to be near stores I like, even if it's only temporary. :-D
But first, shoutout to Donkey -- if you're reading, leave me a comment! Profanity welcomed! :-p
--
Monday morning I drove to Philly (this week of my trip I'm staying with my in-laws) and hit up CF KoP for the 6:30 WOD. It was fun to be back and see lots of familiar faces. As a bonus Aimee was even teaching the 6:30 class -- I didn't get to see her over Christmas, as she was taking a well-deserved vacation.
We did 4 mini workouts, each 3 minutes long.
- Wall ball - as many shots as possible above 10 foot line in 3 mins
- Deadlift - as many reps as possible in 3 mins
- Row - as many calories as possible in 3 mins
- Atlas stone - as many ground to shoulder as possible in 3 mins
- Wall ball - 32 @ 14#
- Deadlift - 40 @ 95#
- Row - 47 w/ regular damper (noticed some people were putting theirs on 10)
- Atlas stones - 12 @ 60#
Got some good feedback on row from Aimee -- only go back to 11 o'clock on the pull. I will give that a shot next time I'm rowing.
--
Tuesday was a benchmark WOD, which made me nervous all day, but I was excited to WOD with Steph and Cindy.
"Nicole"Results: 36
As many rounds as possible in 20 minutes of:
400m run
Max pullups
Score is total number of pullups.
If anyone heard a sound during my first round of pullups, that was the sound of me blowing my own mind. I did 6 freaking pullups in a row! Then squeezed out 2 more before I dropped off the bar. Holy hell!
Proof of two things. I perform better when I feel like I'm working out in a supportive environment. And I perform SO MUCH BETTER when I'm eating food that is good for me. I've been focusing on cutting out sugar and dairy for the past few days, and upping the protein, and I'm back to feeling normal, instead of feeling like shit. I love Paleo. Hoping to dial back into being grain free very soon, but I'm just taking baby steps back into it at the moment.
I wish I had written down the rounds, but I think they played out something like this: 8-7-7-6-5-3
After the amazing first round of pullups, I was sooooo wanting to get to 40, but it just didn't happen. I would've been 2 closer, but 2 of my attempts on round 6 didn't quite get chin over the bar. I'm just happy I gutted out 3 good ones that round.
PS - This is another Rx'd benchmark WOD to check off the list! Woot! :-D
--
Tonight (Wednesday) was a strength day, which I was soooooooooo ready for. Haven't had a good strength day in what feels like forever.
Front squat: 3-3-3-3-3
Weighted ring dips: 1-1-1-1-1-1-1
Front squats were a bit challenging because of my aforementioned Atlas stone clavicle bruising. Owie! I got somebody's old tshirt out of the lost and found to pad my shoulder, and that really helped for my last three sets. Set #2 was almost a train wreck because I was so distracted by my shoulder hurting.
Results: 95-105-115-125-135
I am happy to report a new PR! My old 1RM was 125, and tonight I did 135 for 3. It was definitely a *struggle* on the way back up for each of the 3 reps, but I made it! What a great feeling! And it was cool to have a little cheering section right there with me, I felt a little bit like a CF rockstar. :-p
Next, it was on to dips. I just worked body weight dips since I can barely do a single body weight ring dip right now. First attempt I missed, then I got the next two. Then the ladies decided I needed to try a muscle up, which I totally wussed out on. My kip was just weak and I know I wasn't focused enough to do it. But I got some good feedback from Jason, and I have some things to practice.
Fourth attempt was a jumping muscle up, I went through transition by jumping and then pressed out of the bottom to do my dip. Fifth attempt was the end of another assisted muscle up, with my feet on a box in front of me. Got the sixth just on the rings, and failed on the seventh.
--
All in all, fun times, and a great three days of CrossFit. Tomorrow might be a rest day -- my dog seems to have ripped off part of her dew claw, so I have to get her to the vet. Poor girl. On a happier note, SHOPPING! It's so nice to be near stores I like, even if it's only temporary. :-D
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.
--
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. :)
--
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.
--
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.
--
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...
--
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)
--
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
--
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
--
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...
Friday, February 26, 2010
25's Chipper
WOD:
I can't say I really put "all out" effort into this one... Honestly, chipper-style WODs with a gazillion exercises kind of annoy me, I would rather focus on 2 or 3 movements.
K2Es weren't that bad -- but I allowed myself to use some momentum to get started so I could get my legs the whole way up. My sumo deadlift highpulls with the KB felt odd -- like I just wasn't doing it right? Had fun with knocking out my double unders nice and quick. :-D
--
Words of wisdom from Lisbeth Darsh of CF Waterton: Listening Ears. Something I am working on, and need to do better with.
Complete the following for time:
25 GHD hip extentionsResults: 19:59 -- skinny band for ring dips
400m run
25 double unders
25 suitcase deadlift left (40lb/25 dumbbell)
150m run
25 suitcase deadlift right (40lb/25 dumbbell)
25 knees to elbows
25 ring dips
25 ball slams
25 kettle bell sumo deadlift high pull (24k/16)
25 ab mat sit ups
I can't say I really put "all out" effort into this one... Honestly, chipper-style WODs with a gazillion exercises kind of annoy me, I would rather focus on 2 or 3 movements.
K2Es weren't that bad -- but I allowed myself to use some momentum to get started so I could get my legs the whole way up. My sumo deadlift highpulls with the KB felt odd -- like I just wasn't doing it right? Had fun with knocking out my double unders nice and quick. :-D
--
Words of wisdom from Lisbeth Darsh of CF Waterton: Listening Ears. Something I am working on, and need to do better with.
Tuesday, February 16, 2010
Chilly Tuesday morning, fitness education update
I was feeling stiff and sore when I woke up, but husband is off work early this afternoon, so I needed to get a WOD in for my 3rd day. Did this WOD at the 0830 with two of my fav CF peeps -- Allie and Paul, so that made it better. :)
Rings dips were frustrating... I couldn't even do 5 in-a-row to start like I usually can... But my shoulder is a bit tweaked from the 10 minutes of HSPU the other day, so that might be affecting me. On Sunday I tried to do tabata pushups after my tabata squats, and just collapsed after 2 rounds. Seems like it's a tiny bit of tendonitis. Time to go heavy on the ibuprofen, and lay off the shoulder exercises for the rest of the week. Thrusters and pulups last night didn't feel bad, but they probably didn't help...
Snatches felt solid. I'd like to try some heavy snatches and snatch balances soon -- I haven't ever done those, so I'd just like to get a feel for them.
--
Blogger totally lost my update I just typed up... Argh! Here's a quicker and shorter version.
Since I'm already helping to coach at CF Camden, and I'm scheduled to get my CF Level I Trainer certification in March (1 month to go, woot!), I decided that I need to get moving fully in the direction of learning to be the best trainer that I can.
As of yesterday, I am officially enrolled in 3 certification classes through ISSA (International Sports Sciences Association).
In addition to taking those courses, I'm also signed up for a Lifeguard Training course at our local rec center. That will include training in first aid, CPR and AED. I think it will just help me be a more well-rounded coach, and also give me confidence that I can deal with any health/safety issues that might arise. I'd also like to look into teaching a water aerobics course on base, since that is something they don't have right now. And hopefully I can make some money lifeguarding if I can't find any paying gigs for training. :)
The next year is looking super-bright, I'm so excited to be learning and trying so many new things. :)
--
Great "what is CrossFit" summary to give your friends and family, from CrossFit Coastal, whose box I would love to visit someday, so I can meet TStorm, a fellow badass military spouse. :-D
WOD:Didn't have as much intensity today as I did yesterday -- I think I used it all up on Fran. :) However, I do think my runs were decent. I still need to hit up the track for some legit 400m sprints. Note to self -- go on a day it's not super-windy and 30 degrees. :)
3 rounds for time:
400m run
20 power snatch (70/50)
15 ring dips
Results: 22:?? -- can't remember my exact time
Rings dips were frustrating... I couldn't even do 5 in-a-row to start like I usually can... But my shoulder is a bit tweaked from the 10 minutes of HSPU the other day, so that might be affecting me. On Sunday I tried to do tabata pushups after my tabata squats, and just collapsed after 2 rounds. Seems like it's a tiny bit of tendonitis. Time to go heavy on the ibuprofen, and lay off the shoulder exercises for the rest of the week. Thrusters and pulups last night didn't feel bad, but they probably didn't help...
Snatches felt solid. I'd like to try some heavy snatches and snatch balances soon -- I haven't ever done those, so I'd just like to get a feel for them.
--
Blogger totally lost my update I just typed up... Argh! Here's a quicker and shorter version.
Since I'm already helping to coach at CF Camden, and I'm scheduled to get my CF Level I Trainer certification in March (1 month to go, woot!), I decided that I need to get moving fully in the direction of learning to be the best trainer that I can.
As of yesterday, I am officially enrolled in 3 certification classes through ISSA (International Sports Sciences Association).
- Personal Trainer Certification
- Fitness / Exercise Therapist Certification
- Senior Fitness Certification
In addition to taking those courses, I'm also signed up for a Lifeguard Training course at our local rec center. That will include training in first aid, CPR and AED. I think it will just help me be a more well-rounded coach, and also give me confidence that I can deal with any health/safety issues that might arise. I'd also like to look into teaching a water aerobics course on base, since that is something they don't have right now. And hopefully I can make some money lifeguarding if I can't find any paying gigs for training. :)
The next year is looking super-bright, I'm so excited to be learning and trying so many new things. :)
--
Great "what is CrossFit" summary to give your friends and family, from CrossFit Coastal, whose box I would love to visit someday, so I can meet TStorm, a fellow badass military spouse. :-D
Monday, February 8, 2010
Heavy on the arms for my first day back, 1/2 marathon race recap
Need to get caught up since I haven't posted since last Wednesday.
Thursday - rest day (really should've done something, but I was scared about the race!)
Friday - rest day
Saturday - Critz Tybee Run 1/2 Marathon in the morning, then treated myself to some Chik-Fil-A, went to see Sherlock Holmes and had a lovely fancy dinner with my husband. :)
I'm happy to report that I not only survived the 1/2 marathon, but also met my goal of finishing under 2 hours and 30 minutes.
My official chip time was 2:20:00. So fun that it was a totally even number. :)
That works out to an average per mile pace of 10:41, but I definitely wasn't going that slow the entire race. I wasn't wearing a watch, but my guess is that I did most of the miles between 9 and 10 minutes per mile, and then the last 3 were suuuuuper slow, like 11 or even 12 minutes per mile.
A friend told me beforehand that the first 10 miles would be no problem, but the last three would be brutal. She was totally right. I think during mile 11 I realized I was slowing down, and I tried to kick it up a notch, and just didn't have anything left in my legs. By the start of mile 13 I was barely hanging on. It was only by sheer force of will that I kept running the last mile. When I finally stopped, my legs were numb and I almost fell over. Holy shit. What an experience.
The pain in my legs after the day of the race was pretty bad. My shins were aching just below and outside my knees - I guess that maybe that was tendonitis? My hamstrings were freaking *shot*, and calves were sore too. Walking was not pretty, and I had to hang onto my husband to go up and down the stairs.
Oddly, my quads didn't hurt one bit. WTF??
The strangest thing about the post-race experience was how my arms weren't tired at all. It was just freaky odd. There have only been a few times that I've experienced leg muscle fatigue approaching what I felt after finishing the 1/2 -- that was after each of my 2 sprint triathlons and after a few select CrossFit WODs (Eva comes to mind). Those two situations led to more of a full-body fatigue, instead of such a completely leg-isolated fatigue. It felt a lot more "normal" to be tired all over, instead of just having busted legs...
Sunday - Turned tourist and climbed the Tybee Island lighthouse and walked around Fort Pulaski. Treated myself to one last stromboli from our fav pizza joint before the Paleo Challenge starts.
I was very happy that only the hamstring pain was still there on Sunday, and not the knee/shin ache -- I don't like even a hint of knee issues. A bit of soreness developed in my inner thigh -- I was expecting that, since shorter runs usually leave me sore there. I was worried about making it up the steps of the lighthouse (there are 178, I think), but I made it just fine. :)
Monday
Today is the second day after the race, and I'm still hurting pretty bad in my hamstrings. Hence why I chose to makeup an arm-centric WOD my home box did last Friday.
I'm still healing up a palm rip from last Tuesday, and I was feeling wussy to boot, so I substituted GHD situps for the K2Es. Used the skinny band on my ring dips. Used the harness for HSPUs - green + blue with a loop.
Holy cow was this WOD a grind fest...OMG... I could barely get my pullups. They took forever. The best I did was 3 in a row to start off the first set. After that I only strung two together a couple times, most were singles. Even the pushups were a struggle.
Some of the time was taken up by me putting gauze and tape over my palm just before doing my pushups on the first round, but my time still really sucked.
HSPUs felt very strong, though. My shoulders are getting so much stronger in different ranges of motion, I love it. I need to take the loop out of the blue band and/or downgrade to white soon. Need to keep working on static handstands as well.
I'm glad I did something today, but boy was it a mental struggle. I've been on the couch the rest of the day. Oh the joys of quasi-unemployment. :)
Thursday - rest day (really should've done something, but I was scared about the race!)
Friday - rest day
Saturday - Critz Tybee Run 1/2 Marathon in the morning, then treated myself to some Chik-Fil-A, went to see Sherlock Holmes and had a lovely fancy dinner with my husband. :)
I'm happy to report that I not only survived the 1/2 marathon, but also met my goal of finishing under 2 hours and 30 minutes.
My official chip time was 2:20:00. So fun that it was a totally even number. :)
That works out to an average per mile pace of 10:41, but I definitely wasn't going that slow the entire race. I wasn't wearing a watch, but my guess is that I did most of the miles between 9 and 10 minutes per mile, and then the last 3 were suuuuuper slow, like 11 or even 12 minutes per mile.
A friend told me beforehand that the first 10 miles would be no problem, but the last three would be brutal. She was totally right. I think during mile 11 I realized I was slowing down, and I tried to kick it up a notch, and just didn't have anything left in my legs. By the start of mile 13 I was barely hanging on. It was only by sheer force of will that I kept running the last mile. When I finally stopped, my legs were numb and I almost fell over. Holy shit. What an experience.
The pain in my legs after the day of the race was pretty bad. My shins were aching just below and outside my knees - I guess that maybe that was tendonitis? My hamstrings were freaking *shot*, and calves were sore too. Walking was not pretty, and I had to hang onto my husband to go up and down the stairs.
Oddly, my quads didn't hurt one bit. WTF??
The strangest thing about the post-race experience was how my arms weren't tired at all. It was just freaky odd. There have only been a few times that I've experienced leg muscle fatigue approaching what I felt after finishing the 1/2 -- that was after each of my 2 sprint triathlons and after a few select CrossFit WODs (Eva comes to mind). Those two situations led to more of a full-body fatigue, instead of such a completely leg-isolated fatigue. It felt a lot more "normal" to be tired all over, instead of just having busted legs...
Sunday - Turned tourist and climbed the Tybee Island lighthouse and walked around Fort Pulaski. Treated myself to one last stromboli from our fav pizza joint before the Paleo Challenge starts.
I was very happy that only the hamstring pain was still there on Sunday, and not the knee/shin ache -- I don't like even a hint of knee issues. A bit of soreness developed in my inner thigh -- I was expecting that, since shorter runs usually leave me sore there. I was worried about making it up the steps of the lighthouse (there are 178, I think), but I made it just fine. :)
Monday
Today is the second day after the race, and I'm still hurting pretty bad in my hamstrings. Hence why I chose to makeup an arm-centric WOD my home box did last Friday.
21-15-9 for time of:Results: 48:10
Handstand push ups
Ring dipsKnees to elbowsGHD situps
Push ups
Pull ups
I'm still healing up a palm rip from last Tuesday, and I was feeling wussy to boot, so I substituted GHD situps for the K2Es. Used the skinny band on my ring dips. Used the harness for HSPUs - green + blue with a loop.
Holy cow was this WOD a grind fest...OMG... I could barely get my pullups. They took forever. The best I did was 3 in a row to start off the first set. After that I only strung two together a couple times, most were singles. Even the pushups were a struggle.
Some of the time was taken up by me putting gauze and tape over my palm just before doing my pushups on the first round, but my time still really sucked.
HSPUs felt very strong, though. My shoulders are getting so much stronger in different ranges of motion, I love it. I need to take the loop out of the blue band and/or downgrade to white soon. Need to keep working on static handstands as well.
I'm glad I did something today, but boy was it a mental struggle. I've been on the couch the rest of the day. Oh the joys of quasi-unemployment. :)
Tuesday, February 2, 2010
100 kipping pullups!
Subbed out the muscle-ups in this WOD with 4x pullups and ring dips. Tough, but do-able. I am blown away that I can say that about a workout like this!
WOD:
Time on this sucked, I think I could've dialed it in. But it's hard to get that intensity up when muscle failure forces you to stop and rest... I think for the rest of 1st quarter I'm just going to focus on strength. Then when April hits, after the cert, it will be time to work on that intensity, and getting myself mentally strong.
It is shit that I can't do 25 consecutive 14# wall balls; and shit that I can barely do 10 consecutive. I need to be doing those either during warm up, or in cool down, at least once a week. They are a big weakness of mine, and shouldn't be -- I have the strength. It's just getting comfortable with performing the movement.
My pullups were freaking awesome. I managed to get several with chest-to-bar during rounds 1, 2 and 3. Rounds 4 and 5 were more of "just get one at a time, then rest". Left hand ripped a little bit in round 4, right hand ripped in round 5, but also wasn't bad. Near the end I couldn't get the kip that high, and was still able to muscle up that last few inches.
Ring dips -- I thought I'd have to upgrade to the white band in the later rounds, but I didn't. I need to try some jumping dips or negatives to help learn to control the rings and keep them close to the body. I think my strength is there for doing an unassisted ring dip if I can do 100 with the floss.
All in all, I loved this WOD. The ones that make me nervous beforehand are always the ones that I'm happiest to finish. I feel like I learn about myself from a workout that scares me.
WOD:
"DJ" - in honor of one of our departing membersResults: 47:03 -- sub x4 pullups and ring dips w/ floss
5 rounds:
5 muscle-ups
25 wall balls
Time on this sucked, I think I could've dialed it in. But it's hard to get that intensity up when muscle failure forces you to stop and rest... I think for the rest of 1st quarter I'm just going to focus on strength. Then when April hits, after the cert, it will be time to work on that intensity, and getting myself mentally strong.
It is shit that I can't do 25 consecutive 14# wall balls; and shit that I can barely do 10 consecutive. I need to be doing those either during warm up, or in cool down, at least once a week. They are a big weakness of mine, and shouldn't be -- I have the strength. It's just getting comfortable with performing the movement.
My pullups were freaking awesome. I managed to get several with chest-to-bar during rounds 1, 2 and 3. Rounds 4 and 5 were more of "just get one at a time, then rest". Left hand ripped a little bit in round 4, right hand ripped in round 5, but also wasn't bad. Near the end I couldn't get the kip that high, and was still able to muscle up that last few inches.
Ring dips -- I thought I'd have to upgrade to the white band in the later rounds, but I didn't. I need to try some jumping dips or negatives to help learn to control the rings and keep them close to the body. I think my strength is there for doing an unassisted ring dip if I can do 100 with the floss.
All in all, I loved this WOD. The ones that make me nervous beforehand are always the ones that I'm happiest to finish. I feel like I learn about myself from a workout that scares me.
Friday, January 29, 2010
Up the rope!
Tonight was my first time the whole way up the rope! Hollah!!!!
In hindsight, I wish I had asked someone to take a video with my iPod. :)
Also just before the WOD I got 6 kipping pullups in a row! Woot!
It was an exciting night. I love the first day back after a rest day. I feel all fresh and wonderful and excited.
--
WOD:
Results: 27:32
--
Obviously I used my feet on the rope climb. They made me so nervous that my heart was racing super-fast, and I had to take a lot of rest time between them.
Ring dips I did with the skinny band. Turns out I'm going deeper than I need to, so I need to work on that.
For pushups, I did them all on my feet, though by the end I had to do them 2 at a time.
In hindsight, I wish I had asked someone to take a video with my iPod. :)
Also just before the WOD I got 6 kipping pullups in a row! Woot!
It was an exciting night. I love the first day back after a rest day. I feel all fresh and wonderful and excited.
--
WOD:
Complete the following for time:
3 rope legless ascents
400m run
25 ring dips
400m run
50 squats
400m run
60 push ups
400m run
Results: 27:32
--
Obviously I used my feet on the rope climb. They made me so nervous that my heart was racing super-fast, and I had to take a lot of rest time between them.
Ring dips I did with the skinny band. Turns out I'm going deeper than I need to, so I need to work on that.
For pushups, I did them all on my feet, though by the end I had to do them 2 at a time.
Friday, January 8, 2010
Last Ultimate WOD for a while
Today was one of my last WOD's at Ultimate CrossFit -- I'm so glad I had the chance to attend their noon class most of this week. I originally planned to do 5 days on, but the programming had me beat, and I had to take my usual day of rest yesterday after 3 on. :)
I thought the WOD today really exposed my weaknesses -- which is frustrating, but also a good thing. Since ring dips are in my goals, I was glad to get a chance to work on them. I also worked on double unders after class.
On ring dips I used the skinniest band to assist on the first 2 rounds, then upgraded to a slightly thicker, but still skinny, band on the second 2 rounds. I was shooting for 10 each round, which felt very lame for 60 seconds, but hey, that's where I'm at.
The renegade rows were just CRAP. I think I got 7 or 8 at the most on a round. And I was totally doing knee pushups after the first couple. Yikes. On the plus side, I used the 25# dumbbells. I blame the box jumps -- those were getting me completely out of breath, and I have a hard time continuing to breathe while I'm doing pushups or anything else in pushup position.
--
Overall, a great week, and also a great vacation. I've been able to do 12 workouts since I left home on December 20th. I did my first CrossFit Total at Ultimate CrossFit, my first unscaled benchmark WOD, Annie, at CrossFit King of Prussia, and I got to run outside twice. Awesome. :)
I thought the WOD today really exposed my weaknesses -- which is frustrating, but also a good thing. Since ring dips are in my goals, I was glad to get a chance to work on them. I also worked on double unders after class.
WOD:Results: 252 (65, 65, 63, 59)
4 rounds
Ring Dips
Box Jumps(24/20)
Renegade Rows(35/25)
Ab Mat sit ups
One minute at each exercise and one minute rest between rounds. Score is your total reps.
On ring dips I used the skinniest band to assist on the first 2 rounds, then upgraded to a slightly thicker, but still skinny, band on the second 2 rounds. I was shooting for 10 each round, which felt very lame for 60 seconds, but hey, that's where I'm at.
The renegade rows were just CRAP. I think I got 7 or 8 at the most on a round. And I was totally doing knee pushups after the first couple. Yikes. On the plus side, I used the 25# dumbbells. I blame the box jumps -- those were getting me completely out of breath, and I have a hard time continuing to breathe while I'm doing pushups or anything else in pushup position.
--
Overall, a great week, and also a great vacation. I've been able to do 12 workouts since I left home on December 20th. I did my first CrossFit Total at Ultimate CrossFit, my first unscaled benchmark WOD, Annie, at CrossFit King of Prussia, and I got to run outside twice. Awesome. :)
Tuesday, December 29, 2009
Elizabeth
"Elizabeth"
21-15-9
Squat cleans (135/95)
Ring dips
Results: 23:38 - 95#, band assist on dips
I really need to work on dips. Add that to the list of 20 other movements that I'm weak on. I started out with the floss, and made it to about 11, I think? Then I used two flosses together to finish out 21. Next round I started out with 1 floss, couldn't get any dips, set up 2 flosses together, did 3-4 dips, and then gave one band up to somebody who was actually moving through the WOD quickly. heh Finished up the set of 15 with the black band. Did all of 3 round with the black band.
I think while traveling I will carry my bands with me so I know what the heck I'm doing. Though really the problem was that I didn't realize I should be going in the first group. If I had I would've spent some time messing around with the bands ahead of time. Oh well!
Overall, I'm pleased with this WOD. But it makes me giggle to see that Aimee did it in 9:27. My next goal will be to do unassisted ring dips, or at least all dips with the floss. After that I hope I can go sub-20.
It's nice to add another girl to my sidebar. :)
It was also nice to get four WODs in at CF KoP. I'll miss seeing you guys until our next trip up north!
21-15-9
Squat cleans (135/95)
Ring dips
Results: 23:38 - 95#, band assist on dips
I really need to work on dips. Add that to the list of 20 other movements that I'm weak on. I started out with the floss, and made it to about 11, I think? Then I used two flosses together to finish out 21. Next round I started out with 1 floss, couldn't get any dips, set up 2 flosses together, did 3-4 dips, and then gave one band up to somebody who was actually moving through the WOD quickly. heh Finished up the set of 15 with the black band. Did all of 3 round with the black band.
I think while traveling I will carry my bands with me so I know what the heck I'm doing. Though really the problem was that I didn't realize I should be going in the first group. If I had I would've spent some time messing around with the bands ahead of time. Oh well!
Overall, I'm pleased with this WOD. But it makes me giggle to see that Aimee did it in 9:27. My next goal will be to do unassisted ring dips, or at least all dips with the floss. After that I hope I can go sub-20.
It's nice to add another girl to my sidebar. :)
It was also nice to get four WODs in at CF KoP. I'll miss seeing you guys until our next trip up north!
Wednesday, November 4, 2009
Loooooong time
Um, I think I kinda forgot the "for time" portion while doing today's workout? Maybe because I was the only one in the gym for the 8:30 class? When I got done my time just freaking cracked me up, because both times from the 6:30am class were in the 20's.
--
3 rounds for time of:
- 400m run
- 45 deadlifts (135lbs/85)
- 25 ring dips
Results: 42:10 -- 85lb deadlifts, ring dips with smallest assist band
--
I took a lot of rest in my first and third set of deadlifts -- I think that killed my time more than having to do a lot of the ring dips in sets of 1.
As I was finishing up my first set of deadlifts, my back was killing me. The second set felt awesome, I got in the zone. Then the third I just felt like my form was all over the place, though my back wasn't as tight as the first set, so I think my form had improved.
But at least I got my wish from yesterday to work on my legs!
This is my second time doing ring dips with the bands (1st time), and I'm definitely getting better.
Glad I banged this thing out in the morning, lots of errands to do today.
--
One more thought. I rowed 750m today in my warmup, and kept my pace right around 2:10, which was awesome. I can't wait to see how I can do on the 1000m row on Jackie. I'm also anxious to do another 2k row and improve my time on that benchmark.
Thursday, October 29, 2009
Kip, throw, dip
WOD:
For time: 21-15-9
- pull ups
- wall ball shots (20lbs/14)
- ring dips
Results: 21:50 (I think? I might have the # of minutes wrong, it may have been 20...)
Scaled pullups by using the beige (smallest) band. Scaled ring dips by using beige band.
--
This was my first attempt at ring dips. It went a lot better than I thought. Honestly these dips felt more natural than putting my palms on the side of a bench and my feet up on another bench. I will always do these on the rings from now on. I had to break down to sets of 1 for much of the workout, but it is what it is. I'll gain stamina and get more comfortable with the movement over time.
My pullups kicked total ass today. I have been improving my kip and I think that is making all the difference. I can't wait to do Jackie again in a few weeks and see how I've improved from last time. I wasted a lot of time dicking around with the resistance bands on that workout, not to mention I couldn't do many pullups in a row.
Wallballs lacked leg power, until the end when my arms were too tired to take the lead and finally let my legs do the work. I already knew I needed work on these, this was a good learning moment.
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