Tagged: Rx

Pistol Squats

No so a great day to train today… It’s raining, my knee hurts (getting old and surgery) and the skill was pistol squats. Pistol squats are one legged squats – the other leg is stretched in front of you. You need strong quads, good balance and some ankle flexibility. Quads are getting there, strength-wise, balance is OK and ankle, well, no at the moment. I’m slowly getting the hang of it, though. The right leg doesn’t go low enough, but that’s normal with the ankle. I’m very careful with it and make sure I don’t use it or stretch it too much.

The WOD, on the other hand, was good. 17min AMRAP: 10 toes to bar, 20 wall balls 20lbs. I did try beforehand a few wall ball shots, to see if my ankle would hurt or stretch too much. It was OK again, but I still too it at a slower pace. After a while, fatigue and the desire to go faster take a toll on the form, and that’s when I go aggravate things. I focused more on my technique, deep squats and good high shots. A few went sideways, and stepping to the side brought a twinge once or twice – a great motivator to shoot straight!

I still can’t kip the toes 2 bar, though, and it’s driving me mad. I can kip pullups and knees 2 elbows, but not T2B. Best I can do is a slight kip backwards (half swing in hollow position) in order to then swing up for another rep. There’s a piece of the puzzle missing in this, and I can’t find what…sigh.

Oh, and I did 5 rounds and 15 wall balls.

No Rep

Every now and then, I get a break. This time, it was the WOD. My sprain limits a lot what I can and can’t do. No running, skipping, rowing or other type of umping/impact. But I can squat and do upped body work.

Today’s skill was squat cleans… to movements combined I’m allowed to do. Because of the slight jumping motion in the transition, though, I kept the weight light, 65lbs, and worked on technique, correcting big small details.

Then came the WOD: 20min AMRAP – 7 HSPU, 12 strict pullups. All upper body.:) I recently managed to learn how to kip HSPU, sop I decided to go Rx. My goal was to do 2 rounds, maybe a third. I ended up doing 6! Strict pullups are hard… I no rep’d myself quite a few times because halfway up, I started kipping. That takes a lot out of you after a while…

Now some rest and ice for the ankle. It wasn’t used much, but it still has to heal.

Ankle

Well this sucks. I was having a great WOD and I hurt my anle.

We started out with deadlifts 10-8-6-8-10, going progressively heavier up to 6 and lightening the load, but still keeping it heavier then the first similar set.. so my second set of 8 was heavier than the first one. I started at 135lbs, went up to 235lbs and down again. I was good – it’s hot and humid out so I like it. I pushed myself, but didn’t go overboard and then be gassed for the WOD.

The WOD was quick and good. 4 rounds for time – 2 rope climbs (13-15ft) and 4 squat cleans 185lbs. With the deadlift done previously, the squat cleans could be a nasty thing. As my max clean is around 170lbs, there was no way in hell I could Rx the damn thing. I scaled it to 135lbs. I gave it a try, but I felt a sharp twinge on the side of my deltoid. I’m told by my physio I should roll my bicep. I’ll heed her advice, but that also means I have to scale down some more. I went down to 95lbs. It worked out well. I’m sure I could’ve pushed it,but risk busting the shoulder? No.

When the time started I went up and down that rope like the devil was after me – 7s! By the 19th second, I was at my bar for the lifts. I felt good, things were going great and in my last rope descent in the 3rd round, I went down way too fast and landed on one of my ankle. It hurt – no snap -but pain. I wasn’t sure if I had sprained it or not. My coach got me some ice just in case. After some times, the pain was mostly gone. It felt more like when you miss a step going down the sidewalk and roll on your ankle… that’s how it felt. So I went back to the WOD. I figured I’d do a squat clean, see how that went, and move on. At the first sign of pain, I’d quit. I managed to finish the WOD in 5:59, having “lost” about 1:30 to check if my ankle was ok.

At the moment, the bony part on the outside is slightly swollen and there’s a dull ache, but I can walk and put my weight on it. I’ll know tomorrow for sure how things are. My coach also checked up on me to make sure I was ok. 🙂

It’s one of those thing that differentiate crossfit from many sports or physical activities – the caring.

I just hope the ankle will be healed by June 16- for the Spartan Race.

GI Jane

Today was a good day. When I saw the WOD, I was dreading it, but no, it was pretty ok.

The skill tonight was clean and jerk, 1RM. I had 15min to do my 1 rep max. I started with a weight I knew I could get up, 135lbs. I’ve done 135lbs thrusters, I can clean and jerk it. My goal was to double my last recorded PR: 85lbs. Ok, it’s been a while since when did a 1 max rep…  I got progressively up to 175lbs, which I couldn’t get up. Came close, but the elbows wouldn’t lock. SO I retreated a little bit, went for 165 – success! Move on for my last try to 170lbs, double my last PR, and I managed to lift it. Pretty happy.

And now, the WOD: G.I. Jane. 100 burpee pullups for time. That’s it. You do your burpee, then jump to do your pullup. 20min cap. I took a strategic approach to it: sets of 10 with 15 second breaks in-between. That way I kept a good rhythm and would kill myself/cardio along the way. It took me 12:50Rx, so I averaged around 10 burpees per minute. It also helps to have a good impulsion – I didn’t have to burn extra energy to do the pullup.

Oh, there was an option B, should you not want to try G.I Jane: 12.1. Yep, 7 minutes to do as many burpees as possible. Sucks both way…

So I entered dreading what was lying ahead, and came out with a PR and a decent time for a (in the end) good workout.

ID

I don’t go often to the gym on Saturday, mostly because of scheduling issues. Saturdays are usually special, too: chippers. They take longer and there’s a lot of reps of a lot of exercises. It’s demanding physically and mentally because it seems to take forever at time. And because people used to sign in for Saturday morning classes, the chicken out at the last minute when they saw the WOD (taking space from others), the head coach decided that he wouldn’t be posting the Saturday WOD – it’s a surprise, nad you’ll know about it when you get  there.:)

So I had no clue what I was getting myself into this morning. Here’s what was on the board: Dirty Dozen.  For time – 25 walking lunges, 20 pullups, 50 box jumps 20in, 20 double unders, 25 ring dips, 20 knees to elbows, 30 KB swings 2 pood, 30 situps, 20 hang squat cleans, 25 back extension, 30 wall balls 20lbs and 3 rope climb. Phew! Lot’s do do, 40min cap.

Surprisingly, it wasn’t all that brutal. Demanding, yes.  We more or less all went at the same pace at the beginning – done with the box jumps before the 5min mark. We started to sperate at the ring dips. Some are slower, some are faster. I actually finished second, with a time of 18:48. NOT Rx! 

That pissed me off. You see, we had to use the 2 pood KB, and I thought I had one – none are labelled. Turns out I had a 1.5 pood. Wish I’d known that at the beginning, not at the next to last swing. The training remains, mind you, but I didn’t Rx because of weight ID. It stinks.

Still happy – have a nice weekend!

Supplements

1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training

HSPU

Friday is upon us again, with it’s choices… choose wisely, or stupidly – sometimes it’s the same.

I decided to do Wednesday’s WOD: 3 rounds for time – 50 double unders, 40 situps, 30 wall balls, 20 pullups, 10 HSPU.

I went with this one for 1 simple reason…ok, two. 1- I hate double unders and wall balls and suck at them. 2- My HSPU are not Rx one, but only done 1/2 to 3/1 of the way. SO that’s why I had to do this WOD… it’s the only real way to improve myself. It’s way too easy to cherry pick.

It was a nasty thing, I hated most of it and I was dead at the end. It took me 31:48 to finish all three rounds. But there was a silver lining. I did all my HSPU Rx, kipping all the way for each one. They’re not perfect, some were quite horrible, but I got up. 🙂  Pretty please with that – and now I have no excuse to scale it.

Supplements

1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training

Strategies

For tonight’S training we were given some leeway in how to proceed.

We started out with snatch virtuosity, decomposing the whole movement in it’S component and practicing them. The heaviest I used was the 45lbs bar, in order to feel some weight. It does help to get comfortable with the lift.

The WOD tonight was For time: 40 shoulder to overhead 135 lbs, 40 chest to bar, 40 burpees. Does that follow the blog or did the Open might see a similarity with 13.4 (without the burpees). Here’s the “twist”: you can decompose the sets however you want.

So we tried top think about strategies on how to best to it. The coach is doing each exercise one after the other, as much as he can every time. One guy did all the burpees first, and he hates them the most. Some thought about splitting them all in sets of 10. I started with that strategy.

I did 10 of each fist… lifting 135lbs overhead, power press then split jerjk, sucks. It’s heavy for me and tough. My strategy went out the window as discomfort set in. I then did 20 lifts, 10 C2B and 10 burpees got get most of the lifts out of the way, resting with the 2 other exercises  I then finished the 10 remaining lifts and alternated the C2B and burpees in sets of 10. It took me a little bit over 14min Rx to complete the WOD; I forgot to take note of it. Come to think of it, most of us did it in some 14min, within 10s of one another. **edit: I did it in 14:21**

We had a new athlete join our box. Poor girl, on her first night she got to do the most technical lift, heavy lifting over head, C2B AND burpees  But she’ s a trooper, she scaled parts of it and finished it all with some 4min to spare for the time cap. She can be proud. 🙂

Supplements

1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training