Tagged: T2B

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.

Advertisements

13.4

New Open WOD, new mindset.

I took a more zen approach to 13.4. As I mentionned yesterday, I’d never lifted 135lbs, ever. If I could do 1 rep in the WOD, I’d be happy. Completing the round of 3 would be a personal achievement. Getting in the round of 6, it’d simply be awesome. Like I said, every lift done in this WOD is a PR for me.

Btw, 13.4 is the following: 7 minute AMRAP: 3 Clean and jerk (135lbs), 3 Toes-to-bar, 6 Clean and jerk, 6 Toes-to-bar, 9 Clean and jerk, 9 Toes-to-bar, etc.

I also took a smarter approach to the lift, and my expectations. I got at the box about an hour before the WOD, warmed up and started lifting, getting gradually heavier. Plastic to 45 to 95 to 115 to 135lbs, taking rests in between so not to smoke my shoulders and legs. A split-jerked all of them to make sure I was comfortable with the movement. At the end, I was happy. I lifted 135lbs TWICE! That meant I could at least do 1 clean and jerk at 135lbs during 13.4 – my honor was safe. 😉

The toes to bar were never an issue for me – I like knees to elbows, and all I have to do is extend the legs more. 🙂

In 7 minutes, I ended up doing 41 reps – 41 PRs! That’s getting in the round of 12, wouldn’t you know. It was surprisingly demanding on the cardio, too.

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

Unknown country

So, 13.4 came out, and it gave me pause…

7 minute AMRAP of:
3 Clean and jerk (135lbs)
3 Toes-to-bar
… 6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…
Here’s why I took pause. I checked my log, and every clean and jerk at 135lbs will constitute a PR. That’s right, I’ve never C&J that heavy before…

Fitting End

My shoulders hurt, my hands are blistered, and yet I’m smiling. Some might think I have push pressed my last remaining marbles. It’s quite possible.

Tonight was pick your poison Friday, but with limited choices. I came in thinking about doing WOD 12.3 (18min AMRAP – 12 box jumps 24in, 12 pushpress 115lbs and 9 toes to bar). I wasn’t the case. My choices were one of this week’s previous WOD, WOD 12.1 (ah HELL no, not again) or the coach WOD. I went with the later.

The WOD is 2 rounds for time – 100 double unders, 50 shoulders to OH 95lbs and 25 toes to bar. The shoulders to OH are simple: get the bar from shoulders to overhead, however you want/can get it up there. It took me 21:33 to do it, but I did it all Rx. The lifts were quite the ordeal after yesterday’s WOD.

It was a fitting end to my weakness week. I spent my time tonight working on my weak points, too. My technique is not pretty, but I like to think it’s gradually improving. Furthermore, after the 100 push presses (I did them all in push press, which is one half of the thrusters I have issues with), my shoulder wasn’t hurting, aching or otherwise making my life miserable. It took 4 months, but I think I can safely say it’s healed.

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

Superbowl

As if the Filthy Fifty was not enough, it seems, the coach assumed that many binged on bad food yesterday – Superbowl day. So, he got us a demanding WOD to make sure the culprits would burn the calories. Either that or he felt nasty – the jury’s still out of this.

We started with a nice warmup – 3 rounds of 5 pullups, 5 dips, 10 HRPU and 10 situps. Nothing fancy, but it gets the blood going. We then moved on to the skill: Front squat 8-6-4-2-2-2. 8 reps with bar and we go progressively heavy. I finished at 155lbs. I tried 165, but I had to bail – I pulled a few ligaments in my right hand going into the squat. Nothing bad, just… painful.

On to the WOD: For time, 20min cap: 25 HSPU, 2 deadlift 315lbs, 50 toes to bar, 2 deadlift 315lbs, 75 wall ball shot 20lbs, 2 deadlift 315lbs, 150 double unders. As my previous 1 rep max deadlift was 305lbs, odds were slim I’d do 315lbs. Still, I did it at 255lbs – good weight; you have to work for it. And I did all frigging double unders! ALL OF THEM! Even managed to string 3! At the 20min cap, I had 23 left, so the coach let the clock run for me to finish. Took me 22:01. Not Rx because of weight and the HSPU which are not complete, but it was good.

Now, I’m off to ice my hand.

Supplements

1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 400ml water – after training.