AMRAP in 20 minutes:
10 push press (115/85)
10 kb swings (1.5/1 pood)
10 box jumps (24''/20'')
Results: 6 rounds + 6 PP, Rx
The verdict -- SLOW. A better total for me would have been 8 or 9 at the Rx weight. I'm wondering if I should've scaled that down, seeing how low my score is compared to others...
I got sick over the weekend - some kind of gross sinus thing - and even though this morning it was better than it had been yesterday, I could still tell I wasn't 100%. I had no "oomph" on my dip-drive on the push presses, and failed on a couple attempts. Just didn't feel "on". Plus the PP's hit me right where I'm still fatigued from the gymnastics seminar this weekend. I definitely used every muscle in my arm and shoulder this past weekend! I'll be posting a recap of that this week sometime, or maybe this weekend.
Showing posts with label kb swings. Show all posts
Showing posts with label kb swings. Show all posts
Sep 13, 2011
Aug 29, 2011
Monday morning intensity
The WOD we did this AM is exactly the kind of stuff that I need. Manageable work periods with some short rests built in to keep intensity high while you're moving.
7 rounds, each for reps, of:
0:30 Deadlifts, 135/95 pounds
0:15 rest
0:30 Push ups
0:15 rest
0:30 KB Swings, 1.5/1 pood
Rest 1:00 between rounds. Post total reps per round to comments.
Results: 236 Rx
Having to use the fat men's bar really made it tough for me to rep out the deadlifts. Mentally I was comparing it to that CF Games Open Sectionals WOD that had ~100# deadlifts in it. There was no chance of using hook grip, and the bar was pretty much in my fingertips the last 5 reps of every round. Didn't even think about using a mixed grip until round 5 or 6 -- duh! Tried to stick with at least 12 reps on this movement.
Pushups... ugh! Managed to bang out 4 or 5 in a row to start, then some 2's in the early rounds, and only singles in the later rounds. Average number per round was around 8.
Love me some kb swings -- but they were tough being so out of breath. Tried to hold myself to a minimum of 10 each round, and managed to get closer to 15 a couple rounds.
Jul 7, 2011
Catch-up
Today
Short beach loop
Distance: 4.61 miles
Time: 53:17
Pace: 11:33/mile
I took 3 fairly long walk breaks. The sun was too hot -- I should've done this run about an hour earlier. Also, this was my first long-ish run in quite a while. Due to wildfires conditions have been really smokey here off and on for the last month. I've really lost a lot of what I built up, but hopefully I can get it back quickly with runs a few times a week.
Wednesday 7/6
Did a WOD I got from Angie.
50-40-30-20-10
kb swings (16kg)
AbMat situps (butterfly)
Results: 13:10
Would like to try this one with Russian swings and the 24kg kettlebell sometime.
Tuesday 7/5
"Fran"
21-15-9
thrusters (65#)
pullups
Results: 10:28
Not my fastest (9:10 @ Level I Cert), and not my slowest either, but only barely. The issue this time was just conditioning. My heartrate was off the charts, and that's what slowed me down the most -- catching my breath. I probably could've benefitted from someone getting in my face too. :)
Sunday 7/3
I ran for ~37 minutes and I don't the distance of my route. It felt good to be up early and outside.
Friday 7/1
Yoga, good times as always. I realized that doing the 11am class really makes a difference in how hot it feels in the room. I think it must be the sun coming in or hitting the building. I never start to feel like it's too hot to breathe in the 5pm or 6pm classes that I've taken.
Thursday 6/30
~30 minute run in the morning.
WOD @ 5:30 (only had 1 student in class, so we did the WOD together :))
4 rounds
800m run
50 air squats
then
50 hands-off pushups
Results: 30:09
Monday 6/27
Squat 12-12-12-12 @ 105
That really hurt.
Metcon:
10-1
Pullups
AbMat situps
14:56
Went mental on the pullups, eeek.
Hit yoga that night as well.
Short beach loop
Distance: 4.61 miles
Time: 53:17
Pace: 11:33/mile
I took 3 fairly long walk breaks. The sun was too hot -- I should've done this run about an hour earlier. Also, this was my first long-ish run in quite a while. Due to wildfires conditions have been really smokey here off and on for the last month. I've really lost a lot of what I built up, but hopefully I can get it back quickly with runs a few times a week.
Wednesday 7/6
Did a WOD I got from Angie.
50-40-30-20-10
kb swings (16kg)
AbMat situps (butterfly)
Results: 13:10
Would like to try this one with Russian swings and the 24kg kettlebell sometime.
Tuesday 7/5
"Fran"
21-15-9
thrusters (65#)
pullups
Results: 10:28
Not my fastest (9:10 @ Level I Cert), and not my slowest either, but only barely. The issue this time was just conditioning. My heartrate was off the charts, and that's what slowed me down the most -- catching my breath. I probably could've benefitted from someone getting in my face too. :)
Sunday 7/3
I ran for ~37 minutes and I don't the distance of my route. It felt good to be up early and outside.
Friday 7/1
Yoga, good times as always. I realized that doing the 11am class really makes a difference in how hot it feels in the room. I think it must be the sun coming in or hitting the building. I never start to feel like it's too hot to breathe in the 5pm or 6pm classes that I've taken.
Thursday 6/30
~30 minute run in the morning.
WOD @ 5:30 (only had 1 student in class, so we did the WOD together :))
4 rounds
800m run
50 air squats
then
50 hands-off pushups
Results: 30:09
Monday 6/27
Squat 12-12-12-12 @ 105
That really hurt.
Metcon:
10-1
Pullups
AbMat situps
14:56
Went mental on the pullups, eeek.
Hit yoga that night as well.
Mar 23, 2011
Heavy kettlebells are fun
Took Tuesday as a rest day, cause I was pretty sore from my heavy squats and (somewhat) heavy power cleans.
Wednesday it was back to the fun times. I kinda sand-bagged the deadlift portion of the WOD -- still kinda antsy about reintroducing heavy deadlifts, but I went for it on the heavy kb swings, cause I love those. :)
Strength: deadlift 3x5 at 80-85% 1RM
Results: 95-105-125
I've been working on hip position on my return, and am feeling a lot more confident. My natural lordosis (forward hip inclination / "booty pop") has made it a long process for me to learn how to "flatten" my back, instead of hyperextending my lumbar spine. The "stick your butt out" cue is basically over-kill to someone like me -- it's out all the time already!! hehe
All I can say is, thank god for my wonderful coach Doug who is so patient with me, and gives me so much great advice and guidance. With him helping me, I finally have hope that someday I will make it to that 1.5 x bodyweight deadlift. :)
WOD
So my penalty should've been 195 burpees. I did 40-ish. We ended up capping the burpee penalty for some, especially those who can gone outside their comfort zone with a truly heavy kb.
The hardest part of this WOD for me was just hanging onto the kettlebell at the bottom. Especially swinging overhead, holy crap did that thing pick up speed on it's way down.
After doing this WOD in the morning, I coached in the afternoon, and was messing around with my athletes. I swung the 32kg twice in a row to eye-level, and did about 5 1-armed swings of the 24kg on each arm, also eye-level. Now that was fun! I know, I know -- it is messed up to get some much enjoyment out of swinging giant cannonballs with handles. :-p
Wednesday it was back to the fun times. I kinda sand-bagged the deadlift portion of the WOD -- still kinda antsy about reintroducing heavy deadlifts, but I went for it on the heavy kb swings, cause I love those. :)
Strength: deadlift 3x5 at 80-85% 1RM
Results: 95-105-125
I've been working on hip position on my return, and am feeling a lot more confident. My natural lordosis (forward hip inclination / "booty pop") has made it a long process for me to learn how to "flatten" my back, instead of hyperextending my lumbar spine. The "stick your butt out" cue is basically over-kill to someone like me -- it's out all the time already!! hehe
All I can say is, thank god for my wonderful coach Doug who is so patient with me, and gives me so much great advice and guidance. With him helping me, I finally have hope that someday I will make it to that 1.5 x bodyweight deadlift. :)
WOD
KB SWINGS 32/24 KGResults: using the 24kg kettlebell, and swinging it American-style, I completed 85 total swings: 20-20-15-15-15
30 REPS FIRST MINUTE- NEXT MINUTE OFF- FIVE TIMES
GOES DOWN LIKE THIS: YOU MUST DO 30 REPS THE FIRST MINUTE, REST THE SECOND MINUTE, 30 REPS THE THIRD MINUTE, REST THE FOURTH MINUTE, AND SO ON FOR FIVE WORK SETS TOTAL. KEEP TRACK OF ANY MISSED REPS AND PERFORM BURPEES AS A GROUP AT THE END OF THE WOD.
ANY MISSED REP EQUALS A PENALTY OF 3 BURPEES...
So my penalty should've been 195 burpees. I did 40-ish. We ended up capping the burpee penalty for some, especially those who can gone outside their comfort zone with a truly heavy kb.
The hardest part of this WOD for me was just hanging onto the kettlebell at the bottom. Especially swinging overhead, holy crap did that thing pick up speed on it's way down.
After doing this WOD in the morning, I coached in the afternoon, and was messing around with my athletes. I swung the 32kg twice in a row to eye-level, and did about 5 1-armed swings of the 24kg on each arm, also eye-level. Now that was fun! I know, I know -- it is messed up to get some much enjoyment out of swinging giant cannonballs with handles. :-p
Feb 27, 2011
Filthy Fifty
Hit this WOD on a whim Sunday night. Husband has a weird issue going on with his shin, so I took him over to the "satellite" gym to use the rower for his running substitute. He's addicted to running, so complete rest is not an option for him.
Filthy Fifty was on the board for Friday, and some other peeps had come in and done it on Sunday. So we modified it for him, and I did it "regular".
Filthy Fifty
50 box jumps (20'')
50 jumping pullups
50 kettlebell swings (1/2 pood - 16kg)
50 walking lunge steps
50 knees to elbows
50 push press (35#)
50 back extensions (did supermans, no GHD for me yet)
50 wall ball shots (14#)
50 burpees
50 double unders
Results: 45:29 (includes a potty break during DUs :-p)
This WOD and I just do not get along. Especially the part where I'm supposed to do 50 K2Es. I think I spent about 15 minutes doing K2Es, and 30 minutes doing everything else. Seriously.
Low points:
- K2Es were not only agonizingly slow with small sets of 2s, 3s and 4s, but there weren't even close to Rx with my knees touching triceps most of the time; I have a lot practice to get "Rx" on this WOD...
- Back extensions -- still afraid of getting on the GHD for fear of triggering renewed back/hip pain...
High points:
- 50 unbroken kb swings
- 25-15-10 wall balls; this is an epic improvement for me on those
- push press felt light, wish I had gone for unbroken
- double unders -- every minute of practice I did to get these is worth it when I breeze through them in a wod
Filthy Fifty was on the board for Friday, and some other peeps had come in and done it on Sunday. So we modified it for him, and I did it "regular".
Filthy Fifty
50 box jumps (20'')
50 jumping pullups
50 kettlebell swings (1/2 pood - 16kg)
50 walking lunge steps
50 knees to elbows
50 push press (35#)
50 back extensions (did supermans, no GHD for me yet)
50 wall ball shots (14#)
50 burpees
50 double unders
Results: 45:29 (includes a potty break during DUs :-p)
This WOD and I just do not get along. Especially the part where I'm supposed to do 50 K2Es. I think I spent about 15 minutes doing K2Es, and 30 minutes doing everything else. Seriously.
Low points:
- K2Es were not only agonizingly slow with small sets of 2s, 3s and 4s, but there weren't even close to Rx with my knees touching triceps most of the time; I have a lot practice to get "Rx" on this WOD...
- Back extensions -- still afraid of getting on the GHD for fear of triggering renewed back/hip pain...
High points:
- 50 unbroken kb swings
- 25-15-10 wall balls; this is an epic improvement for me on those
- push press felt light, wish I had gone for unbroken
- double unders -- every minute of practice I did to get these is worth it when I breeze through them in a wod
Feb 17, 2011
Front squats, pushups, swings and situps
Got together with my girls at the base gym this morning, and we all just wanted something simple. R had this one in her notebook from CrossFit Saratoga.
3 rounds:
15 front squats
25 pushups
35 kettlebell swings
45 situps
Results: untimed; did f.s. at 45, 65, 65 and 35# kb for all swings
I was super-slow on my pushups again today. They were all good form, but just 1s and 2s and 3s which took forever.
Note on my gymnastics skills... there seems to be quite a bit of practice required between just being able to do a skill correctly, and being able to do it correctly for many reps in a row. The same things has been the case with pullups in the past. Maybe it's a matter of developing a rhythm or technique for stringing them together? Who knows...
--
Speaking of pullups, I hit a new PR in those yesterday as well. Prior to coaching at 6pm, I did 10 kipping pullups in a row. Woot! The first 4 were chest-to-bar to boot. I'm back to doing those daily, even if it's just a few, and it's really paying off.
3 rounds:
15 front squats
25 pushups
35 kettlebell swings
45 situps
Results: untimed; did f.s. at 45, 65, 65 and 35# kb for all swings
I was super-slow on my pushups again today. They were all good form, but just 1s and 2s and 3s which took forever.
Note on my gymnastics skills... there seems to be quite a bit of practice required between just being able to do a skill correctly, and being able to do it correctly for many reps in a row. The same things has been the case with pullups in the past. Maybe it's a matter of developing a rhythm or technique for stringing them together? Who knows...
--
Speaking of pullups, I hit a new PR in those yesterday as well. Prior to coaching at 6pm, I did 10 kipping pullups in a row. Woot! The first 4 were chest-to-bar to boot. I'm back to doing those daily, even if it's just a few, and it's really paying off.
Feb 14, 2011
Wittman
"Wittman"
7 rounds:
15 kb swings (24kg/16kg)
15 power cleans (95/65)
15 box jumps (24''/20'')
Results: 26:26, 55#
The 55# thing? A result of my morning brain. I thought to myself that if I loaded the bar with 25kg it would be 63.5#. Well, 25kg is actually 55#. Whoops.
7 rounds:
15 kb swings (24kg/16kg)
15 power cleans (95/65)
15 box jumps (24''/20'')
Results: 26:26, 55#
The 55# thing? A result of my morning brain. I thought to myself that if I loaded the bar with 25kg it would be 63.5#. Well, 25kg is actually 55#. Whoops.
Feb 2, 2011
Rankel
Hit this one on my own after coaching this morning.
"Rankel"
AMRAP in 20 minutes:
6 deadlifts (225#/155#)
7 burpee pullups
10 kb swings (2 pood / 1.5 pood)
Results: 4 rounds + 3 pullups
Scaled deadlifts down to 125. Originally planned on 135, but it just felt off during the warm-up. 125 started feeling too light by round 4 -- I think I may just have needed more warm-up, or I just haven't deadlifted in so long my form was rusty. I have been avoiding them pretty much altogether since October-ish, so that makes sense.
This was my first attempt at burpee pullups -- as suggested, I jumped up to a bar ~6 inches above my head. I didn't have any failed reps, and I felt really strong on pullups today -- I think it's the work I've been doing on strict pullups. It's nice to see it pay off, because it is really annoying to complete those extra sessions.
Loved swinging the 24kg kettlebell -- need to do that more often. All sets were unbroken, except round 3 -- lost control of the kb on rep 8.
"Rankel"
AMRAP in 20 minutes:
6 deadlifts (225#/155#)
7 burpee pullups
10 kb swings (2 pood / 1.5 pood)
Results: 4 rounds + 3 pullups
Scaled deadlifts down to 125. Originally planned on 135, but it just felt off during the warm-up. 125 started feeling too light by round 4 -- I think I may just have needed more warm-up, or I just haven't deadlifted in so long my form was rusty. I have been avoiding them pretty much altogether since October-ish, so that makes sense.
This was my first attempt at burpee pullups -- as suggested, I jumped up to a bar ~6 inches above my head. I didn't have any failed reps, and I felt really strong on pullups today -- I think it's the work I've been doing on strict pullups. It's nice to see it pay off, because it is really annoying to complete those extra sessions.
Loved swinging the 24kg kettlebell -- need to do that more often. All sets were unbroken, except round 3 -- lost control of the kb on rep 8.
Jan 21, 2011
Friday AM AMRAP
Saw this WOD last week sometime, and knew I wanted to put it into our morning rotation at the base gym.
We had to substitute hang squat cleans for squat cleans, due to lack of bumpers. We scaled down the weight of the cleans and push press. We did AbMat situps instead of toes to bar, because there just aren't enough appropriate pullup bars to do pullups and T2B with 4 people. And we each started at a different point in the rotation to help with crowd control.
"Christina"
AMRAP in 20 minutes:
9 pullups
9 hang squat cleans (65#)
9 kettlebell swings (35# / 16kg)
9 AbMat situps (I added a 12# med ball)
9 push press (65#)
9 burpees
Results: Started at KB swings; finished 3 full rounds plus KB swings and AbMats of round 4
The weight on the hang squat cleans felt heavy to me at first, but I think I was using too much arm. Once I got more tired and started "popping and dropping" things felt a lot better.
Got 5 pullups in a row on each of my 3 sets of kipping pullups. Booyeah! It's all mental for me, not physical -- I'm getting myself back on the "no less than 5 to start" train, and it feels good.
Again today it wasn't strength, but just cardio/endurance that really held me back.
--
Had originally planned on doing another "A" day for my pullup program today, but I'm hurting. I will get it in after weightlifting practice tomorrow morning.
We had to substitute hang squat cleans for squat cleans, due to lack of bumpers. We scaled down the weight of the cleans and push press. We did AbMat situps instead of toes to bar, because there just aren't enough appropriate pullup bars to do pullups and T2B with 4 people. And we each started at a different point in the rotation to help with crowd control.
"Christina"
AMRAP in 20 minutes:
9 pullups
9 hang squat cleans (65#)
9 kettlebell swings (35# / 16kg)
9 AbMat situps (I added a 12# med ball)
9 push press (65#)
9 burpees
Results: Started at KB swings; finished 3 full rounds plus KB swings and AbMats of round 4
The weight on the hang squat cleans felt heavy to me at first, but I think I was using too much arm. Once I got more tired and started "popping and dropping" things felt a lot better.
Got 5 pullups in a row on each of my 3 sets of kipping pullups. Booyeah! It's all mental for me, not physical -- I'm getting myself back on the "no less than 5 to start" train, and it feels good.
Again today it wasn't strength, but just cardio/endurance that really held me back.
--
Had originally planned on doing another "A" day for my pullup program today, but I'm hurting. I will get it in after weightlifting practice tomorrow morning.
Jan 17, 2011
Base gym FAIL
I went to the base gym to do today's WOD, thinking they would have a 1.5 pood (55#/24kg) kettlebell. But the heaviest they had was 40#.
The kicker? I have a 45# kettlebell at home.
[facepalm]
Oh well, I tried. :)
--
10-8-6-4-2-4-6-8-10
double unders
AbMat situps w/ med ball (12#)
kettlebell swings (1.5 pood - used 40#)
Results: 10:13
Finished up with a 60 second handstand hold, 3 sets of 5 kipping pullups (actually got 5 in a row the last set), and 3 Turkish get-ups on each side with a 20# kettlebell. Then they kicked me out because it's a holiday and they were closing at 6pm.
The kicker? I have a 45# kettlebell at home.
[facepalm]
Oh well, I tried. :)
--
10-8-6-4-2-4-6-8-10
double unders
AbMat situps w/ med ball (12#)
kettlebell swings (1.5 pood - used 40#)
Results: 10:13
Finished up with a 60 second handstand hold, 3 sets of 5 kipping pullups (actually got 5 in a row the last set), and 3 Turkish get-ups on each side with a 20# kettlebell. Then they kicked me out because it's a holiday and they were closing at 6pm.
Jan 12, 2011
Rinse, repeat
Was pressed for time Wednesday morning, so we did a slight variation of what we did last Friday.
21-15-9
kettlebell swings
kettlebell goblet squats
pushups
I used a 40# kettlebell this time. It's time to enforce my rules of nothing smaller than 45# again. Swings get me out of breath, but strength-wise they are easy for me at 35# and 40#. Goblet squats were definitely more challenging with 5 more pounds.
Pushups need MAJOR attention -- i.e. regular practice.
21-15-9
kettlebell swings
kettlebell goblet squats
pushups
I used a 40# kettlebell this time. It's time to enforce my rules of nothing smaller than 45# again. Swings get me out of breath, but strength-wise they are easy for me at 35# and 40#. Goblet squats were definitely more challenging with 5 more pounds.
Pushups need MAJOR attention -- i.e. regular practice.
Jan 7, 2011
Swing, squat, push
Met a friend for a quick morning workout at the gym on base. I knew she was pressed for time, so I came up with a quick full-body WOD.
20-15-10-5
kettlebell swings
kettlebell goblet squats
pushups
Not a clue what our time was, but it definitely got my heart racing. I should've done swings and gone right into squats, but I was too out of breath! It wasn't a strength issue, that's for sure. My pushups need more attention -- they really sucked this morning.
We hit the pullup bar for a few kips and a few deadhangs to finish things off.
20-15-10-5
kettlebell swings
kettlebell goblet squats
pushups
Not a clue what our time was, but it definitely got my heart racing. I should've done swings and gone right into squats, but I was too out of breath! It wasn't a strength issue, that's for sure. My pushups need more attention -- they really sucked this morning.
We hit the pullup bar for a few kips and a few deadhangs to finish things off.
Oct 1, 2010
Friday Hero - Jack
“Jack”What I loved about this hero WOD was how it could be performed by a wide variety of athletes without much scaling. That's the beauty of an AMRAP, IMHO.
Complete as many rounds as possible in 20 minutes of:
115 pound/ 75 Push press, 10 reps (from the ground)
10 KB Swings, 24k/16
10 Box jumps, 24 inch box
Results: 6 rounds + 7 box jumps, Rx*
That said, yes I went a bit slow -- got beat by the other chicks in my group by 2ish rounds. But I had a bit of a concentration problem with the coach trying to interfere with my push press technique.
Note: Please do not try to "school" me in the middle of an AMRAP. It makes me want to toss my loaded barball at you.
That said, I also wished I had worn my Oly shoes. I didn't because they're heavier and I thought they would slow me down on the box jumps. But it was the push press where I was having the most trouble, and they definitely would've helped stabilize my dip there, as well as in cleaning the barball from the ground.
*One other item of interest -- I used the 45# kettlebell on my even rounds, since we had 5 chicks and only 3 16kg kettlebells. Allie went badass with me and used it on opposite rounds. :)
Sep 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
Sep 15, 2010
Swing, squat and pull
Today I finally got to introduce my box to one of my all-time favorite WODs, which I first did at CrossFit KoP.
I did all sets of swings unbroken except 16. I don't know what the heck happened, I just lost focus and dropped it after like the 7th swing. Lame.
Started off with 5 pullups in a row, so that rocked. :) Started losing my kip a little bit, but I gave myself a little mental pep talk and brought it back at the end. Yes there were a few ugly, somewhat deadhang pullups, but I've accepted those as normal for me. Maybe one day I'll have that beautiful consistent kip that others have. But until then, I'll get my chin over the bar however I can. :-D
I didn't remember how challenging the squats felt! Or maybe they just felt challenging today due to all the other stuff we've been up to this week. Making the promise to do all my own workouts is going to kill me! I am sooooo ready for a rest day, thankfully tomorrow's WOD is only 14 minutes total of work. But then again I should know better than to think a short AMRAP would feel "easy". :-p
For time:The clock was all jacked up, and stopped for an undetermined length of time at 19 minutes. So I'm not really sure how accurate my time was. But it couldn't have been more than a minute or two off, so I'm happy, since last time I used a 45# kettlebell and "mental floss" for my pullups, and finished in 23:35.
20 KB Swings, 20 Squats, 10 Pull-ups
18 KB Swings, 18 Squats, 9 Pull-ups
16 KB Swings, 16 Squats, 8 Pull-ups
14 KB Swings, 14 Squats, 7 Pull-ups
12 KB Swings, 12 Squats, 6 Pull-ups
10 KB Swings, 10 Squats, 5 Pull-ups
8 KB Swings, 8 Squats, 4 Pull-ups
6 KB Swings, 6 Squats, 3 Pull-ups
4 KB Swings, 4 Squats, 2 Pull-ups
2 KB Swings, 2 Squats, 1 Pull-up
Results: 20:38 -- 45# kb, kipping pullups
I did all sets of swings unbroken except 16. I don't know what the heck happened, I just lost focus and dropped it after like the 7th swing. Lame.
Started off with 5 pullups in a row, so that rocked. :) Started losing my kip a little bit, but I gave myself a little mental pep talk and brought it back at the end. Yes there were a few ugly, somewhat deadhang pullups, but I've accepted those as normal for me. Maybe one day I'll have that beautiful consistent kip that others have. But until then, I'll get my chin over the bar however I can. :-D
I didn't remember how challenging the squats felt! Or maybe they just felt challenging today due to all the other stuff we've been up to this week. Making the promise to do all my own workouts is going to kill me! I am sooooo ready for a rest day, thankfully tomorrow's WOD is only 14 minutes total of work. But then again I should know better than to think a short AMRAP would feel "easy". :-p
Jun 17, 2010
Quick WOD at the base gym
I'm guessing on the date for this one. I have it written in my notebook, and I remember doing it at the base gym, but I'm not sure what evening I did it... Maybe it was a weekend? I dunno. This is good enough. :)
--
Modified from a workout I did at CF KoP over the winter, and really liked. I pulled down the # of reps on kb swings to make sure I was done quickly because my husband was waiting for me to finish up so we could go home.
Results: 20:04
There's one place in the base gym where I can do kipping pullups, and it's a squat rack -- I use these weird sloped handle-things that are attached to the rear cross bar. They hurt my hands, and I hate them, and because they're sloped I can't mix my grip from overhand to underhand and that all just pisses me the F off. Everytime my husband came within earshot during this WOD, I was f-boming all over the place bitching to him about the pullup bar.
I mention this just because it cracks me up how pissy I get while WOD-ing. I'm really such a wuss about some stuff! And to think I had you all fooled about how hardcore I am. hehe
All in all, good practice on pullups, and fun doing my kb swings, which I love. :)
--
In hind sight I should've just left in the longer sets of kb swings - doing 1 swing is just weird. It probably wouldn't have taken that much longer to finish the WOD, though it would have been harder on my hands. Or maybe if I repeat this, I'll leave the kb swings at 10 the whole time, and decrease only pullups and squats. Something to consider.
--
Modified from a workout I did at CF KoP over the winter, and really liked. I pulled down the # of reps on kb swings to make sure I was done quickly because my husband was waiting for me to finish up so we could go home.
WOD:
10 pullups, 10 kb swings, 20 squats
9 pullups, 9 kb swings, 18 squats
8 pullups, 8 kb swings, 16 squats
...
1 pullup, 1 kb swing, 2 squats
Results: 20:04
There's one place in the base gym where I can do kipping pullups, and it's a squat rack -- I use these weird sloped handle-things that are attached to the rear cross bar. They hurt my hands, and I hate them, and because they're sloped I can't mix my grip from overhand to underhand and that all just pisses me the F off. Everytime my husband came within earshot during this WOD, I was f-boming all over the place bitching to him about the pullup bar.
I mention this just because it cracks me up how pissy I get while WOD-ing. I'm really such a wuss about some stuff! And to think I had you all fooled about how hardcore I am. hehe
All in all, good practice on pullups, and fun doing my kb swings, which I love. :)
--
In hind sight I should've just left in the longer sets of kb swings - doing 1 swing is just weird. It probably wouldn't have taken that much longer to finish the WOD, though it would have been harder on my hands. Or maybe if I repeat this, I'll leave the kb swings at 10 the whole time, and decrease only pullups and squats. Something to consider.
Jun 14, 2010
Quick metcon before work
I made the mistake of trying to do this metcon at the gym on base around 11:00 before I had to work at the pool at 11:30. It's a hassle to try to use a barbell in this gym *at all*, so overlapping with the lunch rush was just a total clusterfuck. Won't make the mistake again.
My time on this one was definitely impacted by having my bar location messed with while I was doing knees to elbows on the pullup bar around the corner. Who knew somebody was going to use that weird looking machine to do some kind of shoulder exercise. Or that there would be a mad rush for all the incline bench stations.
Not to mention I couldn't even do full ROM on the knees to elbows because the pullup bars are all mounted too close to the wall. Grabbing the bar facing away from the wall, when you flex your shoulders as you get your knees high, your upper back / shoulders scrape against the wall. BRILLIANT. This is what happens when you do real workouts at a gym on a Navy base where everybody is, A) on shore duty or B) works on a submarine. The Marines here have their own gym and pullup bars near their offices and barracks. Very smart of them. :)
Also, I had to squeeze myself between two machine-thingys to swing my kettlebell. Though at least they actually *have* those -- that is a plus.
Anyway, enough bitching. Here's the WOD.
Yeah, pitiful. But hey, got my WOD in that day, so I was happy. :)
My time on this one was definitely impacted by having my bar location messed with while I was doing knees to elbows on the pullup bar around the corner. Who knew somebody was going to use that weird looking machine to do some kind of shoulder exercise. Or that there would be a mad rush for all the incline bench stations.
Not to mention I couldn't even do full ROM on the knees to elbows because the pullup bars are all mounted too close to the wall. Grabbing the bar facing away from the wall, when you flex your shoulders as you get your knees high, your upper back / shoulders scrape against the wall. BRILLIANT. This is what happens when you do real workouts at a gym on a Navy base where everybody is, A) on shore duty or B) works on a submarine. The Marines here have their own gym and pullup bars near their offices and barracks. Very smart of them. :)
Also, I had to squeeze myself between two machine-thingys to swing my kettlebell. Though at least they actually *have* those -- that is a plus.
Anyway, enough bitching. Here's the WOD.
3 rounds:Results: 11:23, Rx
12 thrusters (75lbs/55)
12 kettle swings (24k/16)
12 knees to elbows
Yeah, pitiful. But hey, got my WOD in that day, so I was happy. :)
May 19, 2010
Altered Eva
Yesterday I decided I'm definitely buying a kettlebell. So this morning I was looking through my posts labeled with "kb swings", and decided that it would be cool to do a modified version of "Eva" as my first WOD with it.
My dad was looking for a putter, and found me a 45# kettlebell for a great price at a local discount/used sporting goods store, Play It Again Sports. Love that place! I'm pumped they actually had kb's in stock, so I could support a local business instead of sending my money to D*ck's or another big-box store.
Tonight I hit the store, bought the bell, and headed to the track to take on my WOD!
"Altered Eva"
5 rounds:
800m run
30 kb swings
30 pushups
Results: I have no idea what my time was, because I was using the stopwatch on my iPod and the battery went dead during the run in the 2nd round. Oh well!
Honestly, I have eaten so horribly the last few days, and also earlier today, that it was all I could to do the finish the WOD, let alone achieve any kind of reasonable finish time. I think it took me about an hour. There was lots of resting, spitting, burping and leaning over feeling pukey. Gotta love it... :-X
But, on the bright side, I finished all 5 rounds even though I really wanted to quit early. I swung my 45# bell in sets of 20 and 10 for all the rounds. And I swung it 150 times total! Also, I got several sets of 10 consecutive pushups. There's a tiny glimmer of pride to be gleaned from today. :)
It feels good to be so sore and tired that all I want to do is lay on the couch and drink water. :)
My dad was looking for a putter, and found me a 45# kettlebell for a great price at a local discount/used sporting goods store, Play It Again Sports. Love that place! I'm pumped they actually had kb's in stock, so I could support a local business instead of sending my money to D*ck's or another big-box store.
Tonight I hit the store, bought the bell, and headed to the track to take on my WOD!
"Altered Eva"
5 rounds:
800m run
30 kb swings
30 pushups
Results: I have no idea what my time was, because I was using the stopwatch on my iPod and the battery went dead during the run in the 2nd round. Oh well!
Honestly, I have eaten so horribly the last few days, and also earlier today, that it was all I could to do the finish the WOD, let alone achieve any kind of reasonable finish time. I think it took me about an hour. There was lots of resting, spitting, burping and leaning over feeling pukey. Gotta love it... :-X
But, on the bright side, I finished all 5 rounds even though I really wanted to quit early. I swung my 45# bell in sets of 20 and 10 for all the rounds. And I swung it 150 times total! Also, I got several sets of 10 consecutive pushups. There's a tiny glimmer of pride to be gleaned from today. :)
It feels good to be so sore and tired that all I want to do is lay on the couch and drink water. :)
Apr 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...
Apr 9, 2010
2-a-days
It wasn't my original intention to do two WODs today, but what the hell, I did anyway. :-D
--
AM WOD
This morning I did a makeup of yesterday's WOD between coaching the 0630 and 0830 classes. My back was just so tight yesterday, I couldn't get myself to the box to get the WOD done.
And I also must admit to resting a bit too much, and wearing gloves. I had wussy grip today, ew.
--
PM WOD
This WOD was created by one of my best buds at our box, Allie. She is amazing and inspires me every day. She was the winner of our Paleo challenge, and in addition to some other not-so-great prizes, she got to make up her own WOD! I think she did a great job coming up with something challenging but fun. :)
Um... in a word -- SLOW. I came out of the gate pretty fast, but my runs were just sucking by the 3rd and 4th 400's.
And can I just say the wussy hands factor came into play majorly in how long it took me to do my pullups. I was back down to sets of 2 and 3. BOOOOOOOOO. I know it was my 2nd WOD, but seriously! I need to be doing a minimum of 3 pullups every time I get on the bar.
Coming soon -- tire flips video. Our tire is only ~100#'s, so it's not that hard to flip, but it still *looks* badass. :-D
--
With WODs covered, here are some links I've seen the last day or two. The first one I'd really like your comments on.
--
Lisbeth yet again provides some very meaty food for thought, this time the subject is females scaling pushups, a topic that I have actually spent a lot of time thinking about and researching. This, to me, is a breath of fresh air. I have a hatred of knee-pushups.
Get Off Your Knees
--
Stop Being Content and Become Great
--
I haven't been gainfully employed in over 1 year now, and that still feels really... strange. Reading this article about what "work" really means was good for me. It's hard to uncouple your self-esteem from job performance and salary, and instead derive self-worth from things you accomplish on your own.
Some quotes:
--
AM WOD
This morning I did a makeup of yesterday's WOD between coaching the 0630 and 0830 classes. My back was just so tight yesterday, I couldn't get myself to the box to get the WOD done.
WOD: 150 kettlebell swing (32k/24) Every time you drop the kb, run 150m.I have to admit this one intimidated me. I feel pretty confident with the 45#/20kg bell, but the 53#/24kg bell is just BIG. After the 3rd set of swings, when I only got 14, I wanted to just cry and give up. I'm proud of myself for finishing.
Results: 23:59 (sets of: 20-20-14-16-20-15-15-15-15)
And I also must admit to resting a bit too much, and wearing gloves. I had wussy grip today, ew.
--
PM WOD
This WOD was created by one of my best buds at our box, Allie. She is amazing and inspires me every day. She was the winner of our Paleo challenge, and in addition to some other not-so-great prizes, she got to make up her own WOD! I think she did a great job coming up with something challenging but fun. :)
"Allie"Results: 14:49
For time:
400m run
20 pullups
400m run
15 wall balls (20/14)
400m run
10 burpees
400m run
5 tire flips
Um... in a word -- SLOW. I came out of the gate pretty fast, but my runs were just sucking by the 3rd and 4th 400's.
And can I just say the wussy hands factor came into play majorly in how long it took me to do my pullups. I was back down to sets of 2 and 3. BOOOOOOOOO. I know it was my 2nd WOD, but seriously! I need to be doing a minimum of 3 pullups every time I get on the bar.
Coming soon -- tire flips video. Our tire is only ~100#'s, so it's not that hard to flip, but it still *looks* badass. :-D
--
With WODs covered, here are some links I've seen the last day or two. The first one I'd really like your comments on.
--
Lisbeth yet again provides some very meaty food for thought, this time the subject is females scaling pushups, a topic that I have actually spent a lot of time thinking about and researching. This, to me, is a breath of fresh air. I have a hatred of knee-pushups.
Get Off Your Knees
"Do tire push-ups, bench push-ups, ring push-ups, wall push-ups. If you don’t have real honest-to-God, chest-to-deck push-ups, then do whatever you have to do in order to get the push-ups done. Tire, rings, wall. But NEVER knee push-ups.
Seriously. Simply decide that you would rather eat glass than ever go to your knees again."Post thoughts to comments. How did your own pushups progress? Do you think putting down your knees to scale, rather than changing the angle, hampered your progress to "the real deal"?
--
Stop Being Content and Become Great
"No matter what happens in life or in your training, if you live outside your comfort zone then nothing can knock you off your game. Sure things might knock you back a step or two, but you are the type of person in which problems and other negative things just bounce right off of because you are used to being outside your comfort level."I really need to cultivate this type of thing in my life, because I definitely get too set in my ways, and too upset when things suddenly change.
--
I haven't been gainfully employed in over 1 year now, and that still feels really... strange. Reading this article about what "work" really means was good for me. It's hard to uncouple your self-esteem from job performance and salary, and instead derive self-worth from things you accomplish on your own.
Some quotes:
"My definition of work now is that it’s an activity which is undertaken for a productive outcome."
"This turns work into something more like a state of mind than a set of particular activities."
"Work isn’t a place which I go to, or a certain portion of the day; it’s the meaningful stuff which I do, the contributions which I make in the world."
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