2011-11-28

Spend 20 minutes working your handstand with a spotter. Your goal is to work on maintaining a better position over a longer time. Come down if you start to break at the shoulder, spine, or hip.


As many rounds as possible in 16 Minutes of:
20 Sit-Ups to Target
15 Box Jumps, 24"/20" *Subbed 16" step-ups
10 Push-Ups or Ring Push-Ups

Sit-Ups terminate when both hands touch a target placed just beyond your feet. Elbows must finish above knees
Box Jumps are 2011 Games Standards




I did some handstand practice against the wall.


I got 4 rounds and 13 step-ups. The situps felt a lot harder than they used to.

2010-05-16

Warmup - ME, Run Prep

Run 1 Mile - 10:25

WOD:
4 rounds

Run 400m
12 kb clean/pp left 12kg
12 kb clean/pp right 12kg (8 kg)
21 situps

31:56
2:18.76; 4:34.80; 1:12.75
2:36.17; 4:06.05; 1:15.83
2:31.74; 4:17.38; 1:32.12
2:13.71; 4:36.94; 0:40

Probably should have kept separate times for left and right -the 8kg KB is a little on the light side for my right so the right side went much faster, but the green is too heavy. I should maybe have tried a 20# dumbell instead.

- Posted using BlogPress from my iPhone

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*

- Posted using BlogPress from my iPhone

2010-04-05

20RM Squat - 30# Front Squat

Post load to comments.

Followed by:

50-40-30-20-10

Jump Squat
Sit-Up

Subbed 50% jumps to a low set of weights (2 55# bumpers) no squat 25-20-15-10-5
did full volume of situps

13:22
3:58; 3:36; 2:50; 1:52; 1:03;

Annie

Front squat x 20: 80

Much harder than it was at 75. Because I didn't go heavy first? Didn't wear lifting shoes? I think when I can, I'd rather do a 3x5 of something heavier first on this, then drop down for the big set.

"Annie"
50-40-30-20-10
Double-unders
Sit-ups

9:46rx

My first Annie since I got reliable double-unders, and it knocked 3 minutes off my time from a year or so ago. Unfortunately, my situps are still too damn slow.

12-4-09

Decsending ladder 10-9-8-...-2-1

1P kb swings
Situps
Air squats

1:35, 1:34, 1:40, 1:24, 1:19, 1:13, 1:40 (4&3), 0:37, 0:24

11:29


- Posted using BlogPress from my iPhone

So much more energy!

Warmup:

• ME
• 8 or 9 kipping pullup attempts(was supposed to be 20 pullups) - I actually made the first 2 - consecutively! - though they still weren't pure kip - i still had to pull the last few inches on both reps,but I wasn't getting even close by rep 8 or 9.
  
• 30 pushups
• 30 air-squats(was supposed to be 40) - i was having a terrible time with form on these - i kept falling backwards,
• 50 partner situps. i was partnered with Suen - we weren't the first to start because i insited on grabbing a mat - but we finished before several other pairs
• timed 400m run either 1:58 or 1:59 - which either meets or beats my prior 400m pr! AND the first part of it was kind of ginger and slow because my ankles really don't like running when i first start - and frequently threaten to send me sprawling but after the 200m turn around (when my ankles were warm and the sun was no longer in my eyes) I managed to pass one girl and nearly pass a second.

WOD:
Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

Finisher:
Run 800m

Results:

Round	Lunges	Situps	Round	Elapsed
1	3:20	2:10	5:30	5:30
2	3:58	2:01	5:59	11:29
3	4:00	2:07	6:07	17:36
4	3:38	1:44	5:22	22:58

Comments:
I am very pleased with how this went. I mean - I still hate walking lunges - but now it is far more about balance than strength. My lame-brain balance slowed me down so much today that I still had lots of gas left in the tank at the end of the workout (hence the untimed 800m finisher). The other thing I am extremely pleased about is despite the fact that i was by FAR the slowest walking lunger, I always made up time on the situps, and I actually finished ahead of three other people.

I don't actually remember the last time my energy was this good. After a pretty rocky start, i really feel like the Zone is finally starting to work for me, particularly now that I have pushed my daily block count up to 12. At 11 I was hungry all the time, and consequently, angry and irritable all the time, too.

I've really been working my dead-hang pullups on the bar in our kitchen doorway the past few days. I've never been as close as I am now. I can regularly and repeatedly get my arms past a 90 degree angle from full lockout at the bottom - it's just the last few inches that seem to be eluding me. Daniel suggested that i try jumping to the top, lowering just a little and then pulling back up to the top. That sounds hard - and totally useful - so that is what I will work on for the next few days and see if that helps. I was pretty excited about my two pullups in class today - they were the closest I've come to a real kip yet. and they were consecutive. ha!

Annie

50-40-30-20 and 10 rep rounds of:

Double-unders
Sit-ups

13:14 RX

42 seconds off my PR. I blame it on the rope.

Annie

WOD:
"Annie"

50-40-30-20 and 10 rep rounds of:

Double-unders
Sit-ups

Results:
30:08

Round	Rope	Situps	Elapsed Time
50	7:57	2:03	10:00
40	7:56	1:37	19:33
30	6:37	1:11	27:21
20	7:36	0:46	35:43
10	2:25 (2:05/0:20?)		38:08
Total	~32:11	~5:57

Last Time

Comments:
First time with double unders. Technically Rx. But these clearly need work. 8 minutes to do 50, 40 and particularly 20!! DU is just ridiculous. I probably made 4 attempts for every successful DU. This was a TON of work. And a lot of impact on my already weary hips and legs.

One consolation. Despite having a nasty sore on my lower back from the large volume of situps in Thursday's AMRAP , my total situp time was faster than the last time i did this.

AMRAP - Pushups, Cleans & Situps

As many rounds as possible in 20 minutes

5 push-ups
10 hang clean 95/65 (subbed 2 8kg KB)
15 sit-ups

Results:
14 rounds + 6 cleans.

Wow. I seem to have rediscovered my workout mojo, somewhere. YAY!!!

So - 75 pushups, 146 cleans, and 210 situps in 20 min. Not bad! Especially considering how sore I was going into it. I just focused on keeping moving the entire time. This beats my best Cindy score by about 2 rounds. But, since pushups were limited to 5, I never really had to fight muscular failure like I frequently do on Cindy - transition times were considerably shorter, too.

My fastest round (the first) was 1:10, my slowest was 1:29 - though that might have been the round i tried to offer advice to a newbie on how to do the KB cleans. My average was 1:22.

1:10, 1:15, 1:23, 1:23, 1:28, 1:20, 1:29, 1:27, 1:24, 1:24, 1:22, 1:26, 1:20, 1:26, 0:38 (5 pushups and 6 cleans)

Happily, I was able to stay pretty consistent.

Folks who did it RX (with the much heavier clean weight) mostly got fewer rounds, although Andrea - who did it Rx - got 16+ which is just rockstar performance, though 65# is not that heavy for a clean for her.

I definitely paid for the cleans the next day. 400m of walking lunges + 146 cleans (at any weight) = hammy and ass pain. Walking and sitting were definitely not fun.

But yay for 14 rounds! I'm pretty excited about this performance.

A clean AMRAP

As many rounds as possible in 20 minutes

5 push-ups
10 hang clean 95/65 (subbed 2 8kg KB)
15 sit-ups

14 + 5 pushups RX

I had my sights set on 15 for this one, and when 15 minutes rolled around I felt nowhere close, but I managed to pull out more rounds at the end than I thought possible. The only hard thing here was the cleans - the situps eat up time but are not particularly hard, and you can always do 5 pushups. I managed to do every set of cleans unbroken: a minor victory.

"Fluffy Pink Cloud"

A back-off workout, so we could be fresh for FGB on Sunday.

Perform as many rounds as possible in 10 minutes of:

5 Push-Ups
10 Squats
15 Sit-ups

10 rounds + 1 pushup RX

Set a goal of 10 rounds and made it. That felt good. It was a nice workout, actually.

Fluffy Pink Cloud :-)

Fluffy Pink Cloud

Perform as many rounds as possible in 10 minutes of:

5 Push-Ups
10 Squats
15 Sit-ups

Results:

8 rounds + 8 situps

Kept pace with Bill - even think i passed him ...

It was a short sweet 10min workout - kinda a nice break :-)

Into the unknown

Something new today: Max lined us up on the start line, told us we would start running 800m laps, and he would tell us when to stop. Experiment in pacing for an unknown duration. I held pace with Matthew throughout, and gambled that the distance would be 5k and made a big push to pull ahead for that - I managed to pull ahead, but that wasn't the final distance: two more laps to go. Matthew did the same to me at the end of the eighth lap, and I didn't have anything left in the tank to fend him off.

Final distance: 4 miles, in (I think) 29:53. 5k was 22:02 (PR)

After that was, immediately:

100 sit-ups
50 burpees
25 pullups

Final time: 48:35ish RX

The situps and pullups weren't bad, but I had huge blisters on the bottoms of my feet that made the burpees pretty agonizing. Those went very slowly, and I lost what lead I had on the rest of the class.

Unknown and unknowable

WOD:
"Unknown"

Post X, Y, and psychological implications of unknown workout to comments.

Results:
Max deliberately kept us in the dark about this workout. He didn't tell us anything before the workout started - it was just "keep running, until the fastest person(s) have 1 800m lap left, and then I'll tell you how many laps total you have to do, and there may or may not be something to do after the running. When we were finished with the running, he sent us upstairs to find out whether there was more to be done (and of course there was.

The total workout turned out to be:
Run 4 miles
100 Sit-Ups
50 Burpees
25 Pull-Ups

I only ran 1.5 miles because something in the outside of my right hip started feeling decidedly painful, and I decided it wasn't worth it to provoke an injury just to prove a point. It was probably unhappy about the thrusters from the day before. I did the rest - albeit slowly. - actually the whole thing was slow.

Results:
Run 800m splits: 5:53, 5:52, 7:39 Total: 19:26
I had to walk a lot of the last lap because of my hip - but this is still an extraordinarily slow time for me for 800m. It's been a month or more since I did any real running but .... wow that sucks.

100 situps: 6:01

50 burpees: 12:21 - a little of this time was spent taking off my shoes and the putting them back on, but again - HORRIBLE

25 jumping pullups: 7:30

Total: 45:23

Comments: all around - just terrible. several people who ran all 4 miles and a few who ran extra due to some confusion about who was in front of whom finished ahead of me.

I can't believe I have gotten so deconditioned so quickly. It's terribly disheartening. I am hoping that it will come back quickly - more quickly than it did the first time.

Messing about with half volume

I am intentionally trying to keep my firebreather aspirations in check this week and approach gymtime with a more casual attitude. Half-volume weeks are tricky. The workouts are much shorter and less satisfying, and you feel like a putz watching everyone else bust their ass while you traipse around doing the CrossFit equivalent of tricep kickbacks (at least I'm not ACTUALLY doing tricep kickbacks). But it's all in the head. I CAN slack off for a week. I can do this.

Walking lunge 100 ft.
21 Pull-ups (men C2B)
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

~7:30, half-volume, did clap pushups instead of pullups

Class was really crowded last night, and it was nice outside. Rather than compete for space on all these movements, I went outside with Jim and Aaron to do a pushup version of the WOD. Since I was only doing half volume and pushups are so much easier than pullups, I decided it was a good opportunity to practice my clapping pushups. It felt like a hard warmup, which is about what it should feel like.

I made some attempts at flipping the big tire afterwards. I could get it halfway up, and then (for some reason) my right calf cramped up badly every time. So I'm doing something a bit wrong with the technique, but I'm pretty close. Have some nice cherries on my knees and shoulders from the attempts, though. Then I did some skin-the-cats with Jim and James afterwards, and managed to struggle my way back over from full extension, which was a first. That was fun.

Freedom

Tuesday:
Sleep:
12:15 - 6:50 - restless. Too much going on in my head.

Food:
7:15 - 5 oz black coffee w/sprinkle of cinnamon
1:15 - cottage cheese, etc.
Ate more stuff - studied a lot.

Wednesday:
Sleep:
1am - 6:25 OW OW OW yuck! Slept ok while i was asleep - 5.5 hours DEFINTELY not enough - i can't believe i used to do this ona regular basis. I went to bed when I was falling asleep over my book, figuring I could get up early and try to finish what i could with the aid of some coffee.

Took my test, and for good or ill I am done with that class (Intermediate Accounting II). For the record - I am never taking another online course again if I can avoid it. I actually get quite a lot of being in the classroom, and I really missed it.

It's good to have my life back - we watched 2 hours of TV tonight with out pizza, and then spent the rest of the evening watching movie trailers - it was heavenly.

Warmup: almost non existent - a little jump rope - about 250 m rowing.

WOD:
50% volume of
21 Pull-ups (men C2B)
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Results:
19:10. For 50%.

Comments:
Ridiculous and embarrassing. The walking lunges are hard for me - and by the end my legs had basically decided to stop cooperating altogether. But the real time killer was the pullups. Since I was only doing 50% I decided to make every pullup as legitimate as I could manage - which meant lengthy rests between attempts.

Food:
12:30 - cottage cheese,etc.
1:10 - 2 oz spiced cashews
3:30 - 4oz chicken 1/2 a little yam, some roasted cauliflower and protein powder gravy.
7:00 - 16 oz milk
8:15 - 2 slices Zachary's pizza (end of class, I worked my butt off, yay I'm free, indulgence), 1 cup spinach salad w/ walnuts, cranberries, and feta, 16 oz milk
11:30 - 2 zma

Annie - new DU sub

Warmup: 1000m row

WOD: Annie
For time:
50-40-30-20-10
Double-unders
Sit-ups

Results:

Round	TJ	Skips	Situps	Elapsed Time
50	1:49	0:32	1:52	4:13
40	1:59	0:43	1:39	8:34
30	1:51	0:17	1:21	12:03
20	0:51	0:31	0:53	14:18
10	0:32		0:24	15:14
Total	7:02	2:03	6:09

Comments:
I used a different sub for the DU this time than last so it's not exactly apples to apples. I used yesterday's tuck jumps + single skips instead of last time's 4x single skips. I think this sub was a good bit harder. My situp time is 36 seconds shorter, so I am going to call this an improvement over last time, even though it is 7 seconds longer.

Hey Sweet Annie

I used to be embarrassed by my press. I thought it was the weakest of my lifts (except maybe for bench), and did not anticipate doing well for today's 1RM Firebreather. And...well, I didn't do well. My press IS weak. However, looking at the spread of other people in class, I fall in about the same place (DFL among men) as I did for the squat, so I suppose my press is not actually relatively weaker than my other lifts. I'm just weak all over. Yay. :\

Press 1RM - best of 5 attempts (Press 1-1-1-1-1)

95-100-105(f)-105(PR)-110(f)

So my new 1RM for shoulder press is 105, or 60% BW. I don't think I'm far off with 110 - I could really just stand to do this more often to really nail the form. My point of failure is the inch or two directly over my head - which, I think, is a bit higher than where most people fail.

Max as much as told me not to go to the metcon class this morning, as it would diminish my 1RM, so we resolved to do something after Firebreathers (half-volume week is over, and I was eager to do something for realsies). We couldn't do the AMRAP from the morning because Max had a private client, so we grabbed jumpropes and headed up to the yoga room for Annie.

"Annie"
For time:
50-40-30-20-10
Double-unders
Sit-ups

12:32 RX
(splits: 3:37 | 3:18 | 2:55 | 1:49 | 0:51)

This was my first time with Annie. I quite liked it, and it felt really good being back in action for a full workout. My double-unders are not yet chained together, but I can fairly consistently knock out a dozen or so skip-double-unders at a time, so I'm not as useless with them as I've been historically. I actually lose most of my time in resetting the jumprope when I screw up. My situps were fast, and nearly entirely unbroken.

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.