Archive for March, 2013

Running WoD

Posted in dead lifts, kettle bells, push-ups, running on March 31, 2013 by coughingsparks

Yesterday was:

-600m run (around the block)
-21-15-9
-Push-ups
-Goblet squats (55/35)
-DL (195/125)
-600m run

17:35, or something like that. 17 and something.

Open WoD 13.4

Posted in cleans, competition, jerk, knees-to-elbows on March 29, 2013 by coughingsparks

Open WoD 13.4 was a C&J and TTB ladder:

-3 Clean and jerk (135/95)
-3 toes-to-bar
-6 C&J
-6 TTB
-9 C&J
-9 TTB
-12…
-12…
-ad infinatum

I got 55 reps, which is 12 C&J and 7 TTB. My forearms are very tired. Thank goodness the standard for shoulder-to-overhead was any means necessary, because I push pressed it every time. I didn’t know what to expect on this WoD, but I wanted at least 30, so I really feel good about this one.

Crossfit Total

Posted in back squats, crossfit total, dead lifts, presses on March 27, 2013 by coughingsparks

Crossfit total today, the fourth ever and the second since having the baby. Press:

-45×5
-75×3
-95×1
-105×0
-100×1
-105×0
-105×0
-105×1

Back squat:

-45×5
-135×5
-155×3
-175×1
-185×1
-195×1 (post-Katrina PR)

DL:

-45×5
-155×5
-175×3
-195×1
-215×1
-225×1
-235×1
-245×0

For a grand total of 535; paradoxically, no true PRs individually, but a true CFT PR for sure by 5 and a post-Katrina PR by 30.

Fixed grip = fixed kip, burpees, running

Posted in burpees, dips, overhead squats, pull-ups, rowing, running on March 26, 2013 by coughingsparks

I got way closer on kipping yesterday, not getting my chin over the bar, but definitely kipping the pull-ups during the WoD, which was five rounds for time of:

-3 OHS (80% of 1RM snatch)
-6 Ring dips
-9 pull-ups

I did the OHS at 75#, which was fine. I worked on tracking the knees out and keeping the wrists strong so I wouldn’t have sore wrists all day, which is what happened last time I did OHS in a WoD. I started out with Rx’d ring dips as well, but switched to jumping after the first round. And I was kipping the pull-ups and stringing together two and three. I did the first round that way, knew that they wouldn’t count, so switched to ring rows, 9 in the first round after doing 9 kipping pull-ups. But I didn’t care. I had kipped, or gone closer to a kip than ever before and got 11:12. How did my kip suddenly start working? By fixing my grip. Getting the callous over the bar, including the pinky, wrapping the thumb underneath and then hook gripping the bar. Wow, what a powerful position. The thumb can support for the pushing part of the kip and the pulling both, WAY stronger than putting all five fingers over the bar. So, it’s coming.

ETA: We also cashed out with a max distance row in one minutes, which for me was 317m. I’m told that’s good.

Today was:

-35 box burpees (20″)
-200m run
-25 box burpees
-300m run
-15 box burpees
-400m run
-5 box burpees

I got it in 15:56 and got the burpee box jumps UNBROKEN with a step-up. Once again, it was all about burpee efficiency. What that means is push-up position flat out on the ground, chest up, shoot the hips straight up into the air, snap the feet flat between the hands, stand up, jump (or step). Jackknife rather than frog, in other words. What a difference. This makes a burpee that doesn’t tire you out as easily and becomes a much more functional movement, e.g., translating well to the hip power of the kipping pull-up and the muscle-up.

Eight hour WoD

Posted in rest day on March 24, 2013 by coughingsparks

Yesterday was the gymnastics seminar with Carl Paoli of GWoD fame. And I do mean fame. He trains Iceland Annie, Camile LaBlanc, Jason Khalipa, etc., etc., etc. But he is very down-to-earth, funny, self-deprecating, and approachable. The seminar was worth every penny and if he ever comes to a box near you, GO. He only went over four moves: the handstand push-up, the pistol, the muscle-up, and the burpee, but he could have spent the entire eight hours on just one move. It was all about breaking each move into its component parts and finding virtuosity in those using very basic drills. He wanted us to post about having a-ha moments, but there were so many of them. By the end of the day, we were all exhausted, not because it was physically taxing, although parts of the day certainly were (and being in pain after 13.3, particularly in the legs), but I felt like my brain was leaking out of my ears. A lot to think about.

Also, he really stressed that everything leads into everything else. For example, you need to keep your feet together in burpees if you want to be efficient. And you need to use your hips and snap them shut and stand at the same time, which, by the way, is the same mechanism as the muscle up. And the kipping handstand push-up. Mind = blown. Although the fundamentals are very not sexy, he says that practicing them can make the difference between getting a muscle up and not getting a muscle up or getting 10 versus 20. Nail the hollow rock and the world is your oyster. Nail the push-up and the muscle-up and HSPU become your bitches. I’m oversimplifying it, but it is very heartening because these are drills anyone can do. He said to me afterwards that I was meant to be a skill gymnast rather than a strength gymnast, which is appealing because I like to perfect the moves if I can.

Good day.

13.3: Karen PR

Posted in competition, double unders, karen on March 22, 2013 by coughingsparks

Did 13.3 today, which was the same as 12.4 last year, 12 minutes AMRAP:

-150 Wall Ball (20#, 10’/14#, 9′)
-90 DU
-30 MU

I beat last year’s 196 reps with 210 reps., and PR’d my Karen time with 8:12. Good stuff.

Muscle up yours, the second

Posted in muscle-ups, snatches on March 21, 2013 by coughingsparks

In anticipation of 13.3, we worked on muscle up transitions again today, using Laurie Galassi’s method, which has the rings about two feet off the ground and you end up lying on your back and shooting the shoulders through. It was interesting and Eamon gave a very creative cue which was to wear a hooded sweatshirt and try and get the hood to flip up on your head when you come through the rings. I did OK when I initiated from the hips. I also need to practice static hang from false grip and swinging with false grip to get used to it, because it makes your hands really sore and you just have to deal wid’ it. Eamon says I have a muscle up, particularly in light of the fact that I have a few ring dips strung together without assistance. We finished with a WoD of sorts, which was 8×1 snatch balance interspersed with one Laurie Galassi muscle-up shoot-through thing and three ring dips. I did it with 75 pounds. He kept today sort of light because tomorrow is the competition WoD.

This weekend I was lucky enough to score a spot at Carl Paoli’s Gymnastic Seminar at Flower City Crossfit in Rochester. I’m very excited. Should be fun.