Thursday, February 24, 2011

Six inches can seem like a lot more than it is

...and I'm not even referring to the naughty context! 

Finally, a CrossFit Update!  I've been out of the gym with the flu of death for the last week and a half, so it was awesome to get back into the swing of things.  Here's what I've been doing:


  • 50 strict GHD machine back/hip extensions (the third move shown in this video.  Turn your sound down before you hit the link; it's got loud screamy music).  These kind of terrify me - as does anything where I'm in an upside-down-ish position - especially as the machine has the tendency to wobble a lot.  Coach Peter Parker (aka Rich)  helped out by holding my ankles while I did the move.  Don't laugh.  It helped a lot.  Thanks, Rich :)

WOD: Birthday WOD for Coach Too-Cute-To-Hate (aka Mike).  Yay!
AMRAP for 9 minutes:
  • 9 deadlifts
  • 6 squat cleans
  • 3 jerks (I did split jerks for the first round and then push jerks)
Got 5 full rounds and 5 more deadlifts out of that, with 65lbs on the bar.  Then, after 3 minutes rest:
  • AMRAP burpees for 3 minutes.  I totally lost count here and have no idea what I did.
The "six inches" thing comes into play here: for each burpee, we had to jump at least 6 inches high.  After a dozen of these, you kinda start to feel it.


Strength: 20ish minutes of L-sit progressions/practice.  I can only get about 10 seconds, but it's pretty solid.

WOD: freaking insane, and I kind of sucked at it.
4 rounds for time of:
  • 500m row
  • 3 rounds of "Cindy:" 5 pull-ups, 10 push-ups, 15 air squats
So for every round there's a total of 500m row, 15 pull-ups, 30 push-ups and 45 air squats.  Monster bitch.  I had to sub out one-handed KB snatches for push-ups on the last round because my shoulder slipped, but other than that it was straight.  Took me 40:33, which is kind of ew.  Better next time!

Thursday (today!)

Endurance WOD
  • Allison actually had us do barre exercises (sans barre; just held the wall).  Hold the leg for 10 seconds at waist height, followed by 10 grand battements (controlled straight-leg kicks to waist height or higher), doing each leg to the front, back and side.  We repeated the whole deal 3 times, although I only did it twice because I came in late.
  • Rowing, rowing, rowing.  12 rounds of 1 minute on, 30 seconds rest, pacing to keep the speed as steady as possible all the way through.  I started out at a pace of 2:00/500m and kept pretty closely to that to the end.
  • Warm-up: used a PVC pipe for shoulder pass-throughs and around-the-worlds, then worked on snatch progressions for about 10 minutes
  • 5 sets of 5 snatches, as heavy as possible.  This is the hardest of the lifting moves for me because it's incredibly technical: you have to think about your feet coming out (but not too much) and your knees staying in and your hips being extended and your elbows coming up and about 50 other things all at once.  I'm starting to get a bit of a flow, though...and I no longer fall down EVERY time.  Made it with 33lbs for the first two sets, followed by 43, 53 and 63, which is a PR :D
  • Tabata sledgehammer swings, 20 seconds on/10 seconds off for 4 minutes.  My official score (lowest number of reps in any round) was 11; got up to 14 on a couple though.
Tomorrow we're doing deadlifts.  I'm ridiculously excited.

I also found out tonight that Coach Peter Parker has a motorcycle.  I seriously had no idea until I saw him all suited up and carrying his helmet.  He's all cool now!  You're a lucky lady, Bea ;)


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