Tagged: thrusters

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.

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Omar

By in the box after a nice long weekend where I basically threw the paleo diet out the window. Every now and then, you need this.

And tonight, I paid for it, too. We started with some shoulder mobility, always good to loosen them shoulders still stiff form Angie. We then moved on to the WOD, Omar.

You know it’s going to be a nasty thing when the WOD has a name.

So, for time: 10 thrusters 95lbs, 15 bar-facing burpees, 20 thrusters 95lbs, 25 bar-facing burpees, 30 thrusters 95lbs, 35 bar-facing burpees. Bar-facing burpees are somewhat like the lateral jump over the bar ones, except that you face them instead of being parallel to the bar. Jumping by sets of 10 each time for the thrusters wasn’t fun either.

It was demanding, it was brutal, I sweat buckets and I did something I’d never done before – I took off my shirt. You see, it’s something that happens in crossfit, guys remove their shirts, for a variety of reasons: show off muscle, impeded movements, cooling attempt. Some girls will also do the same. It’s something that seems accepted in crossfit society. Never quite saw why some did it… I don’t have the muscles to show off and ever since I trained in Thailand, heat and sweat have never bothered me. Turns out that all that sweat soaked by the only cotton training shirt I had was impeding my movement during thrusters. The shirt clung to my shoulders and back, pulling and stretching. It got annoying! So I took it off. 😉   It did help for movement, but not for endurance… nasty thrusters!  It took me 17:14 to finish. I honestly didn’t even think I’d finish… I figured I’d hit the 20 min cap.

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

Oh, and my friend, Nicola, who competed in the Europe Regionals, finished 4th overall! Way to kick ass!

Jackie 2

Pick your poison Friday is back – choice between this week’s WODs or the regional events. That’s right, the Regional WODs are out. Seven events filled with crazy stuff. Obviously, I chose one of those.

I thought about doing event 6 (http://games.crossfit.com/workouts/regionals), but myt shoulders didn’t feel quite right, so I went with something less demanding on them: Jackie. I did Jackie back in January, right before the paleo challenge. It’s pretty straight forward: 1000m row, 50 thrusters 45lbs and 30 pullups, for time. In January, I did it in 10:45Rx.

This time was even better – clear mind state again. My goal was to do it under 10 minutes, the time cap for the regionals. I did it in 9:14 Rx. I thought at some point I’d actually finish under 9min. And even better, I managed to do the butterfly kipping for the first 4 pullups. 🙂  Baby steps, like they say.

 

K2E

Finally back at the gym after almost a week without being able to train… moving chairs for a workshop at work doesn’t count.

Tonight was a good full body workout. We started with power snatches 8-6-4-6-8, going heavier with less reps and lighter afterwards. At my heaviest, bearing in mind the higher number of reps, I did 105lbs. I’m happy, and gradually moving towards my goal – 135lbs. I couldn’t do it on 13.1, I want to change that.

We then moved on to the WOD. 17min AMRAP – 10 thrusters 75lbs, 10 knees to elbows. This one, I liked. 75 lbs is a good working weight where I can do many rounds while still struggle a bit, and I’m good at K2E. Ever since I figured out how to kip them, I’ve been cranking them. Every now and then, something does work for me. I ended up doing 7 rounds +5 thrusters Rx. I’m happy about this overall. I did have some shoulder issues in round 3-4, but it went away somehow. Could’ve been something silly as posture/technique. What I found also helped what figuring out shortcuts/efficiencies. For example, with the thrusters, one usually cleans the bar, then squats and does a push press. There’s nothing stopping you (unless stated, obviously) from squat cleaning the first one. You’re saving a little bit of energy as you don’t have to lift as high.

Paleo challenge update: We still don’t know who won – the coahc is just letting us stew some more…

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

End benchmark 2

Poison Friday, but I had to do my second paleo challenge benchmark. Had to if I want to win.

My second benchmark was the classic dirty girl, Fran. After doing the Super Fran in the Open, I wasn’t really scared of it. Again, because of the healing shoulder in January, I did the WOD scaled, at 65lbs. Super Fran was 105lbs…

In January, I did it in 6:34. This time around, I crushed it, at 4:45. I shaved almost two minutes off my time!

Next time will be Rx, but will most likely take more time.

And even though it rains outside, I’m also very happy, and proud to say that I’m slowly getting my head wrapped around the mechanics behind the butterfly pullup. I can do two in a row, but not 3. I tried, and tried, and tried – before and after Fran, so muscle fatigue doesn’t quite play a big role in there – but I just can’t seem to string a third one in there. I’ll practice on my birthday resent from the Mrs, a pullup bar. 🙂

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

Burpee Pullups

That’s right, because burpees are no longer fun enough.

Last week of the paleo challenge, and I’m feeling pretty good. We started out with shoulder mobility exercises, to loosen everything up after the 5 weeks of Open. There was a lot of groaning and pain as we rolled and stretched the knots out of there – even us folks who roll (almost) every night.

Once that was done, we setup for the WOD. 5 rounds for time, 20min cap: 3 thrusters 165lbs and 10 burpee pullups. Yes, you read correctly, 165lbs… which is waaaaay above what I dream of lifting. During the Open, I cleaned and I overhead pressed 135lbs, and I know I can also front squat that weight, so I figured that would be a good yet challenging weight. And it was. Most reps weren’t pretty and I was not a happy camper lifting, but they got done. Now, the burpee pullups. It’s exactly what you think they are. You do your burpee, and with the jump at the end you grab the bar overhead and do a pullup. Most people have to jump 3-4 inches, maybe. But because of my height, my arm length and the bar height, I’m stuck at the highest bar, and have to jump close to a foot.  Fun.

Nonetheless, I finished in 14:56. It ain’t Rx, but it’s another PR in lifts.

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

13.5

At last, the long-awaited fifth Open WOD came out. And once again, Dave Castro, the cruel insane genius behind the WODs, didn’t disappoint.

Last year’s 12.5 was a Fran ladder. This year, we got a Super Fran, or Frankenstein. It’s a 4 min AMRAP of 15 thrusters 100lbs and 15 chest to bar pull-ups – chest MUST touch the bar. You’re probably thinking “huh, fast paced, but not too bad”.

But wait! There’s more! If you managed to do 90 reps in the 4 minutes (so 3 full rounds), you earn an extra 4 minutes of time! That’s right, you’ve now 8 minutes to get AMRAP. Now you thinking “ok, it’s nasty, because endurance kicks in now”.

But wait! We’re not done! If you manage to do ANOTHER 90 reps in the now 8 minutes, you earn another 4 minutes to do more reps. And it goes on and on until time runs out or your body gives out. That’s where the mental games kicks in. How much will you push, knowing you’ll have more pain coming as you perform.

Granted, I’m not at that stage at all. Keeping with my new-found state of mind, I went in with an achievable goal. My thrusters are not the best in the world – heck, I haven’t done Fran Rx – though this will change in two weeks. Chest to bars, weeeeelllll, I sort of could do some, that is get the required height. But they have to touch the bar, which makes things complicated. My goal was to get to the first set of 15 C2B, and get a few reps in. An awesome achievement would be for me to complete an entire round. Remember, you only have 4 minutes.

I ended up doing 37 reps, surpassing my awesome achievement by 7 reps. 🙂

I’m happy with what I did. I gave it my all, and left it all on there. No shame, just sweat and PRs. The Open pulled me in, chewed me and spat me out in the deepest corners of my mental hell, but I managed to regroup, refocus and push through to finish a better athlete than when I started. The 5 WODs have exposed big flaws – mental and physical alike – and that what I think it’s for. I know I will not win the Open, or get to the Regionals, but I still consider myself a victor after those 5 weeks – it’s the journey that matters most, not the destination or goal.

On my road to the Spartan race, I took this side path and followed it to the end. I’m now back on the main road a better man.

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