Ripped ab

I seem to have an injury in my abdominal muscles. I Couldn't do the WOD I had planned, so instead did:

10 rounds for time:
10 double-unders
10 KB swings (2 pd)
10 pistols (medium band assisted)

21:21

A bit nervous due to the injury, so I only went about 80% intensity on this. I liked incorporating the pistols into the workout- should do that more often, hopefully get to a reliable pistol sooner.

Off the menu for now: pullups, box jumps, sit-ups...

Bodyweight chipper from hell

In any order, partitioned any way:

Run 5x800 meters

45 Handstand Push-Ups
45 C2B Pull-Ups
45 Ring Dips
45 Pistols
45 Toes-To-Bar
45 Burpees

Post time and partitioning scheme to comments.

DNF in 36 minutes

I appear to have messed up one of my abdominals in this workout. I thought it was due to the GHDs I did a week earlier, but now that I've been living with it a few days, my abs never hurt like this after that workout. They were REALLY sore all through camping, granted, and maybe I weakened them in that workout and then actually ripped something with the T2B. My first round went fine, and then something...tore, I guess. It got rapidly worse, and ultimately I just started cutting out the things that hurt. So I did all of the running, burpees, and pistols, and about half of everything else. Some of the HSPUs were kipping from the floor, but I don't like how that makes my neck feel, so I would switch to high-piking off a box. The pistols were band-assisted.

2010-05-24

Warmup: run 800m, ME

WOD A: Run 400M x 2 for time

1:55; 1:51 (PR?) - some discussion as to whether it is a full 400m. Previous PR is 1:59 at BIW.

WOD B:
Back Extensions and Pistols 5-5-5

Turns out I was doing hip extensions for several rounds (video on the difference) - so I did extra.

Hip Extensions x 5: body weight, + 10#, +25#, +25#, +35#, +35#
Back Extensions x 5: +10#, +10#, +10#
Pistols: 5-5-5

2010-05-04 - It's Star Wars Day!

May the 4th be with you. Ha Ha ha!! Such a bad pun. But it makes me giggle.

Today was a rest/skills day. Daniel came up with a 'fun' little workout for me when i told him i wanted to work on my squat form.

3 Rounds:
30 Second OHS hold with a dowel
3 Front Squats (53#)
3 Right legged Pistols (to a stack of 2 55#, 1 45# & 1 25# bumpers)
Rest 3 min.

It was just about the right amount of volume. The pistols were definitely hte hardest - i probably should have used 2 45# bumpers.

At first I thought the front squat weight was too heavy- and I did have to struggle to keep my form on them, but I think it worked out ok. As Daniel pointed out, it was only 9 total reps, so having to struggle for them was not a bad thing.

2010-04-26

Warmup: run 800m, ME

Mini-metcon: 8:05
Each followed by 'gate sprint' approx 35m

40 situps
30 squats
20 pushups
10 jumping pullups (attempt-they were pretty pathetic)

I was last by nearly 2 minutes. The sprints were anything but. my legs just felt like lead, and they kept threatening to give out on me, so they were more jogs or even shuffles.

A couple brief handstand attempts

Spent most of the evening working on right legged pistols. (sitting down to and standing up from a stack of 3 55# and 1 25# bumpers)

Left to it's own devices my right hip and right knee do not track correctly over my foot. My knee tracks to the inside and my hip swings way out to the right. It's some very strange geometry, and I have to really concentrate and literally force them into the right path. It feels extremely remedial, and is therefore very frustrating and even a little embarrassing. But it's definitely the right thing to be working on. *le sigh*

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1-27-2010 oly cycle #6

750m of rowing
2 rounds, 10 wall squats followed by a 55 sec squat hold. (the squat hold is getting HARD)

Snatch skill practice - 15# bar

Clean& jerk skill practice
several x 30#
2 x 40#
1 x 50#

Ohs 20-20-20

Dips red band aprox 7" tail both sides
4+1 - 5 - 5

Pistols 5 each leg after each set of dips
L sit to a weight stack of 4 thinner 45# plates + 2 25# plates
R same + 1 more 25# plate

Tonight was something of a banner night. My wall squats are improving (a tiny bit, i still have to cheat and cheat hard to get to the bottom position), I was finally able to (on a semi-regular basis) actually link together the full ROM for both squat snatches and squat cleans. More consistently with the cleans.

My flexibility (or lack thereof) in my hips, calves and shoulders is still the limiting factor in my snatch, and I think it is why I can't land them more often - and when I do I am terribly pitched forward - but getting there at all is a pretty good achievement.

My limited ability to stand up with an upright back with any significant amount of weight is the limiting factor in my clean. My quads WILL get stronger dammit.

Tonight, getting the bar up off the floor and diving under it (particularly with the cleans) actually felt right for the first time ever.

Yay progress!

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Mary

"Mary"

As Many Rounds As Possible in 20 minutes:

5 Handstand Push-Ups - subbed piked pushups
10 Pistols (5 each leg) - sat down to a stack of weights - stack had to be 1 35# taller for right leg
15 pull-up - band assisted


4rounds + all pistols (i think)

4:53; 5:20; 3:34; 6:13;

Think the last time was 1 full round plus a second through the pistols ...
Really liked the 'sitting down to a stack of weights' modification for pistols - it seems like a good way to keep the proper form, and work your way down to zero assistance.

6-7-08 WOD

6/7/08
RX:
4 rounds for time:
Run 800 Meters
2 Handstand Push-Ups
4 Pistols Each Leg
8 Kettlebell Swings, 2 Pood/1.5 Pood

Mods:
Modified HSPU - feet on a bike rack
assisted pistols
kettlebell - green - 12kg/26.4#

Time: 37:?? (32?)

800 Meter Times:
5:10, 5:40 (walked about 50 ft.), 5:15, 5:30 approx
my kettlebell swings were noticeably better than on 5/31. my last set was, surprisingly, my best and most consistent. I got through all 8 consecutively with relatively good form throughout.

4 rounds for time:

Run 800 Meters
4 Handstand Push-Ups
4 Pistols Each Leg
8 Kettlebell Swings, 1.75 pood (28kg)

~30 minutes (messed up stopwatch).

The HSPU's were pretty good, but still a little assisted. My pistol form is pretty terrible - definitely something I'll need to work on. The KB swings felt strong, though the weight was heavy. I'm too lazy running outside - I work far harder on a treadmill since I shame myself into plugging in a high MPH pace. Need to motivate to run harder.