Archive for March, 2010

The Video

Posted in burpees, competition, overhead squats, turkish get-up with tags , , , on March 31, 2010 by coughingsparks

The weekend video is done (courtesy of my man)! So here I am with my buddies (I’m the one flailing around; they’re the ones actually succeeding):

I just wish I had been able to make it look easy (it wasn’t).

Anyway, I started today with my 5×5 OHS, 65-75-80-80-85. I greased the groove in between with pull-ups. I went on to a turkish get-up, which I haven’t done in a while. It’s a great exercise. I did 5-5-5-5-5-5 alternating right and left with a 30# DB. I finished with 100 60 burpees for time and got 7:50. I would have loved to have done 100 but my form was getting really, really bad. I need to start interspersing them into WODs. Tomorrow I may wear the vest.

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The Aftermath

Posted in back squats, presses with tags , on March 30, 2010 by coughingsparks

Back in the globo today. There was a video online that I cannot for the life of me find now about making homemade tiger paws out of athletic tape. I had made two a couple of weeks ago, and used one today, which is a big piece of tape wrapped around the ring finger, covering the palm and then taped around the wrist. It’s hard to explain and I don’t have time to take a picture but anyway, they work very, very well if you have a rip. I did a lot of toes-to-bar today and had absolutely no problems. I even did a pull-up or two.

I have now been told by multiple people that I need to either do Starting Strength or Crossfit Strength Bias in order to improve because that’s where my deficits are. I agree. I decided to do nothing but strength today, 1.) because I of these deficits, 2.) because I didn’t do much strength up to the competition, and 3.) because I had no time. So I started with a 5×5 back squat:

95×5 (warm up)
125×5 (warm up)
135×5
145×5
155×5
165×5
165×5

My form was not the best ever at the end, which is why I didn’t go up in weight. I have a tiny bit of knee pain right now, nothing a foam roller won’t fix. I went on to a 5×5 shoulder press:

45×5 (warm up)
65×5
75×5
80×5
85×4 (F)
85×3 (F)

Both were OK, not great. I think my body’s still in a bit of shock from the weekend. I am sore in some very strange places, like the hip adductors and underneath my arms.

In other news, I finally ordered Starting Strength from amazon dot com, and ordered a new jump rope only to find out that they sell replacement cables after hitting the Confirm Order button. Oh well, good to know for next time.

I’M NOT LAST!!!

Posted in competition with tags on March 28, 2010 by coughingsparks

They posted the results and I’m not the last; I’m second to last! Woohoo!! So I’m 34 out of 35, which means that I am definitely not going to Regionals as a competitor, which is a relief because let’s be honest: I’d die, and I didn’t really want to go anyway. These brutally painful WODs this weekend are nothing compared to what they’re going to throw out there for Regionals.

So, the Chipper. I was absolutely sure that I would only make, like, four of the CTB pull-ups. This one was inside, thank goodness, and I ended up at the end of the row, which was great because they let me use the higher perpendicular pull-up bar. Otherwise my feet would have touched the ground. Anyway, so I got through the OHS just fine, broke it up a bit but never dropped the weight. Then I told my judge that I wasn’t going to be able to get through 30 CTB pull-ups. He just said “do the best you can and take them one at a time.”

So I did and I got…wait for it…wait for it…25! I couldn’t believe it. Because of the scoring, we weren’t allowed to go on without getting the pull-ups, so I was rather stuck on that bar. I spent a lot of time shaking out my arms and watching these amazing women just blast through the pull-ups, the snatch, the toes to bar…awesome. At around 14 or so, I started not making it chest-to-bar and Dan yelled out for me to mix my grip, so I did and it made a big difference. Then I ripped my hand. I don’t usually kip. I bitch about it constantly on this blog, but I was kipping today (sorta) to get these big pull-ups and my hand ripped right nice. But I couldn’t stop. Every time I got just one more that counted, the crowd went nuts. So what do you do? You can’t stop.

They stopped the time at 17 minutes and I was so happy. I mean, I knew I was going to DNF, but I surpassed my wildest expectations for this chipper. At the end of the day, you’re really competing against yourself and I won.

WOD 2: *CHOKE!!*

Posted in competition with tags on March 27, 2010 by coughingsparks

I’m just gonna say it: I DNF’d WOD 2. I got within 30 double-unders of the end and they called time. It was disappointing because I really, really wanted to finish this. I mean, as I said earlier today, I know I’m going to DNF tomorrow, but I really thought I had a chance at this one. I also completely destroyed my jump rope. I thought they were going to provide my good cable jump rope, but it was my older plastic jump rope with the long handles that I don’t like as much, so I used my cable rope and shredded all the plastic off. Well, that’s what happens when you use it on f**kin’ asphalt, which Rogue fitness tells you NOT to do right on the website. Oh well, the plastic was starting to come off anyway and was already fixed once with electrical tape. The good news was that the cable isn’t shredded at all, so I’m going to fix it again with electrical tape until I can order a new one.

The fastest girl got that damn WOD at 4:11. I was agog. I was on a slight decline for the squats and almost dumped the weight on my second squat. I went down really, really low and slipped backwards just a bit and thought, whoa, I guess I’m on a hill! I hate to admit that I sort of gave up at the end, but when they called two minutes and I still had, I think, two squats plus 60 double unders, I was like um, no. On the bright side, none of my peeps will finish this WOD. Dan(imal) missed it by 17 double unders, which is a damn shame because he took 6th on WOD 1, hence the nickname. I will be sad if I make it to regionals and he doesn’t, but that may happen simply due to the fact that there are five times as many dudes and the same number of spots for both men and women: 30.

In any case, I’m not the only girl to DNF WOD 2, and I won’t be the only girl to DNF WOD 3 either. I am just damn glad to be here.

WOD One: DONE

Posted in competition with tags on March 27, 2010 by coughingsparks

Well, the first one’s over, thank God. During the thing, all I could think was, OMG my hands are freezing…. It is NOT warm today and WODs 1 and 2 are both outside and of course I was in the second of the day. All in all, it was a good news, bad news situation. On one hand, I was the first girl off the rower, and my judge said to the next judge, “she’s going to be the first off the rower.”

Then the bad news: box burpees suck, especially that first one after the row. I did them very slowly and deliberately because I was going to be damned if I missed one on form, which I didn’t. I broke the movement into two steps: the burpee (flopped onto my chest like a good girl), then step forward, focus on where I need to go, jump up onto the box, step down. They were slow, slow, slow. Then, back on the rower, where I kept my pace around 2:00/500m. They called 12 minutes when I was at, like, 918 meters, so my time was somewhere in the neighborhood of 12:18, but I won’t know until tonight. ETA: 13:03 😦

In any case, everyone makes it to WOD 3. I am going to DNF WOD 3 just on those stupid chest-to-bar pull-ups, but I know that I’m not going to be the only one. But I’ll tell you right now, there are some ripped up girls here. Last night I could already point out the ones who were going to beat me: they’re under five feet tall, but with legs like damn tree trunks.

When I got done, my lungs were on fire. Actually, they still are. It is just so damn cold out. Now I’m trying to recover a bit for WOD 2 this afternoon, which is largely going to be a matter of luck with the double-unders. If I can get some good runs, it will be cake. If not, well…I don’t want to think about that right now.

FINALLY!!!

Posted in competition with tags on March 24, 2010 by coughingsparks

They finally, finally posted our WODs yesterday:

WOD 1: 15 minute cap
-1K Row
-30 Burpee Box Jumps (24″/20″)
-1K Row

WOD 2: 15 minute cap
-10 Front Squat (155#/95#)
-20 DU
-8 FS
-30 DU
-6 FS
-40 DU
-4 FS
-50 DU
-2 FS
-60 DU

WOD 3: 17 minute cap
-30 OHS (95#/55#)
-30 pull-up, chest to bar
-30 power snatch (95#/55#)
-30 TTB
-30 SDLHP (95#/55#)
-30 air squats
-30 KB swings (55#/35#)

I was pretty gleeful over the selection because there are four elements in there that I am actually OK at: OHS, snatch, rowing, and double unders. For WOD 1, well, I’ve never done burpee box jumps, so that’s going to suck, but I’ll be fine on the row. I am going to try that WOD out tomorrow. I did WOD 2 today (on 2 hours of sleep, I might add) and got 15:10, which is disappointing, but I am fairly confident I can get it under 15. For those of you keeping track at home, that’s 210 double unders. This WOD is largely mental. You get frustrated getting 2, 3, or 4 at a time, which makes it harder to get a decent run of 15 or 20. The more frustrated you get, the more you miss. It takes a very zen state of mind to get that many double unders.

I’m not going to get the chance to do the chipper before going to New Jersey. It’s no worse than any other chipper we’ve done so far (i.e., the 300, the Filthy Fifty, the Games chipper) and I know for a fact I can’t do chest to bar pull-ups so if I don’t make it to Sunday, it’s no big deal. On the other hand, there are 30 spots for females and only 37 female contenders. There are 134 males.

I’m psyched. And very nervous.

T-minus

Posted in overhead squats, rowing with tags , on March 23, 2010 by coughingsparks

The Sectional happens in a mere three days and they haven’t posted the WODs yet! Still waiting… Anyway, back to the globo today after quite a hiatus due to the nice weather. It felt good to be back. Over the next few days, I am not going to try and set any new PRs, I just want to make it through and not be real sore for Saturday and Sunday, and yet not be de-conditioned either. I don’t wanna die. So I did a basic 5×5 OHS, nothing new, nothing spectacular at 65-75-80-80-80. My heels came up a little at the end, so I didn’t go nuts on the weight. I finished with a 2K row, again not trying to PR (7:48); my only goal was to get under eight minutes, which I managed (barely) at 7:59.6, LOL.

In other news, my globo nemesis has once again set the bar impossibly high for the monthly challenge, which is every second on the second one bench press as many as possibly without losing cadence. Up until whenever, the high score was 99, which I beat today and got 102. Then I looked up at the leader board and saw her at 158! Sunnuvabitch.