Back in action (if somewhat gingerly)

Warmup: run 800m, ME, kb swings, situps, supermen, ktc

WOD:
Five rounds for time of:
2 pood Kettlebell swings, 25 reps (8kg KB)
25 Sit-ups
25 Supermans
25 Knees to Elbows (knee raises as close as possible to chest)

Results:

Round	Swing	Situps	Super	KTE	Round	Elapsed
1	1:22	1:26	1:07	4:26	8:22	8:22
2	1:39	1:02	1:26	5:09	9:16	17:38
3	1:32	1:04	1:05	4:01	7:42	25:20
4	1:14	1:22	1:09	2:27	6:12	31:32
5	1:18	1:22	0:48	2:56	6:24	37:56

Comments:
I guess I am officially recovered from my cold. Too bad I tweaked my back as a welcome back present :-p I don't think it's "Injured" just a little strained.

The first couple rounds of this were slow mostly because i was just feeling out what my back would accept. I was able to pick up the pace at the end when it was thoroughly warmed up ... although I'm afraid i might pay a price for my enthusiasm ... I was also using an extremely light kettlebell to make sure my back didn't get unnecessarily abused.

I forgot to hit the timer between the situps and the supermen in the first round until i was about 6 supermen in, so those two times are a little skewed.

The KTE (or knees to chest, in my case) were definitely the biggest limiting factor. My grip kept failing - in addition to my core muscles just giving out. I think the height I was able to get my knees was a bit negatively impacted by my back. I think I've had better ROM on them in the past.

Mostly it was just really nice to complete 100% of a workout. Tomorrow is a lot of KB SDHP, and I might have to go light with those as well, which is sad, becuse i really like them. We'll see how I feel in the morning.

Kitchen Sink

33:57

Splits:

1:40 10 GI Janes
1:04 Run 100 Meters
2:09 10 Box Jump 30" box (stepup 24")
1:02 Run 100 Meters
1:32 10 KB swing 2.0P/1.5P (1P)
1:02 Run 100 Meters
1:30 10 C2B Pull-ups (28kg SDHP)
0:47 Run 100 Meters
2:47 10 Weight Overhead Lunge 45#/25# (8kg)
0:49 Run 100 Meters
2:29 10 Ankles-to-bar (knees to chest)
0:41 Run 100 Meters
2:25 20 Supermans
0:45 Run 100 Meters
3:28 10 clap push-up (hopping? pushups)
0:44 Run 100 Meters
4:09 10 Double-Squat Wall-Ball 14#
0:00 Run 100 Meters
4:06 50 Double-Unders (Subbed 200 skips)

I think I was feeling a bit under the weather, and hoping not to push myself over the edge into full blown sick, I decided to do half volume. Also, we had a full afternoon planned with a trip to the Circus School open house and a friend's Christmas party later that evening, and I didn't want to be totally wiped all day. Blogging this 2+ weeks after the fact is tricky.

Gi Janes on rings are hard because you have to find the rings before you jump - unlike a bar which is stationary.

Even though I was only stepping up to the box, I still managed to fall on my butt when i got both feet up, but couldn't get "out of the hole". Lame.

The swings went relatively well, though I still have a little way to go before 16kg is reliably good form.

I did SDHP with the 28kg KB instead of pullups. 28kg is definitely the heaviest I have managed to perform this movement with, and I was able to get it most, but not really ALL the way up. This is a good practice movement for explosive hip movement.

I did the OH lunges with the 8kg KB ... these were hard. but i did fairly well with them. Definitely a movement I should practice.

I think the first couple reps of knees to chest were actually pretty close to knees to elbow. After the first 5 or so, they were barely knees to chest. another movement that would be good to practice.

The wall ball actually went much better than the last time i tried it. The las ttime I tried it, I could barely get any - I'm not realy sure why, but they just wouldn't go up. This time, it was pretty stright forward. I still can't string them together because I suck at catching it, but I managed to get the height.

Since I was only doing half the reps, I tried to really go for form, and not worry Too much about time, but it's hard when you just want to get it over with.

Filthy 50 -> Funky 40

Warmup: Mobility Exercises, run 160m

WOD:

Filthy Fifty (Funky 40)
For time:
50 Box jump, 24 inch box *step-up to 24"
50 Jumping pull-ups
50 Dumbell or Plate Swings, 35 pounds *25# plate
Walking Lunge, 50 steps
50 Knees to elbows *knees to chest
50 Push press, 45 pounds
50 Supermans
50 Thrusters, 45 pounds *25# plate
50 Burpees
50 Double unders *tuck jumps

Results:
50:30

Splits:
5:49 - Box step-ups & jumping pullups
3:43 - Plate Swings
3:14 - Walking Lunges
4:43 - Knees to chest
10:46 - Push Press
1:59 - Supermen
8:22 - Thrusters
8:12 - Burpees
3:42 - Tuck Jumps

Comments:
As Daniel points out, I did 30% more work in 10% more time, so I guess I did better than last time, but looking at my splits ... most of the "improvement" appears to have come from doing a 1-for-1 replacement of my step ups to a 24" box instead of a 3-for-1 replacement of doing step-ups to a 10" box.

My Back extensions and Knees-to-chest were better - but they might be just because i didn't have to go down a flight of stairs to do them.

The push-presses were much longer - a little more than twice! - but they were 15# heavier this time, so I don't feel bad about that.

The thrusters ... I dunno the weight was about the same - but I am inclined to believe that doing them with a plate is somehwat harder than doing them with a comparably weighted bar. Maybe that's just wishful thinking.

I'm relatively happy with the burpees - it only took me 14 more seconds to do 10 more burpees. Unfortunately, the pushup movement really started to hurt the tweaked spot in my back, so I had to start using my knees around rep 15 or 20.

Meh. I had hoped for better improvement.

5x5 - Monday version

Warm Up: Mobility exercises, 6 burpees, 30 situps, 8 bench dips

Deadlifts x 5
45-85-105-105-105(pr?)

Push-Press x 5
45-45-45-45-45

Cool Down - 6 burpees, box jumps(actual jumps!), knees to chest practice, OHS & snatch practice with a PVC dowel

Comments
I was in a FOUL mood before coming to the gym today. I didn't even get to my desk at work this morning before people were demanding things from me, I spent the entire afternoon in useless meetings, and i was truly regretting that I had come back from camping at all.

Fortunately, Daniel's climbing partner couldn't meet him this morning, so we had agreed to meet at the gym this evening, and as much as i really didn't want to be there when I started, I was super glad I did it after.

I'm not sure whether to count the deadlifts as a PR - I've lifted 105 before - but only in single reps - not 3 sets of 5. My form is ... OK. My right knee has a strong desire to go say hi to my left knee instead of staying put which is definitely something i need to work on. As much as I want to push for the heavier weight, thinking about it now, I should probably move down to a lower weight to concentrate on keeping that knee strong for a bit. ... Sigh ...

I couldn't press the empty oly bar, so i decided to make my second exercise the push-press. Again, my form is ... ok. I have a tendency to land primarily on my left foot and not equally on both feet. Years of compensating that must be unlearned. Between sets I try doing little hops and concentrate on just landing on both feet. It feels like i am landing lopsided ... but the mirror in front of the rack tells the truth. My 4th and 5th sets were better. I'll definitely be able to go up to 50# next time.

In between sets I decided to work on some of the other stuff that's been on the back burner. I noticed today that one of the Level 1 requirements is 10 knees to chest. I nearly knocked this one out, but my last 2-3 reps were not quite full ROM so I don't think it counts yet.

More exciting, though, was that I jumped onto a box for the first time today. Up until now I was too scared to jump - I only stepped up whenever they showed up in WOD's. Part of the problem is that the boxes we use in class have sort of a small landing platform. But down in the lifting area there was an old step class step - only 6-8 inches or so - but with a wide enough platform that i felt relatively safe jumping up onto it. I got really comfortable with that, and moved on to a large sturdy stool that had a well tractioned surface that was about 2 feet square, and is about 12" high. I made Daniel hold my hand the first time i did it (I don't know what it is about that simple contact but even if i don't take any actual assistance sometimes that's all that's necessary to make the insurmountable easy). After the first jump, I did it several times on my own. I did discover that sometimes my feet land rather far apart, so I think I'd still be pretty nervous to jump onto something with a smaller surface. But I jumped and made it! A lot! (ok not every time, but most!)

The drastic improvement in my mood between pre and post workout made it really clear to me why Crossfit, and fitness in general have become such an important part of my life. It frequently gets me to leave work, and it lets me leave the insanity of work at work, so I can enjoy the rest of my evening. It also gives me something that I have complete control over and where I can see (and influence) direct improvements and results. I can think of much worse methods of escapism.