Tagged: wall balls

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.

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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

Nasty

Today was not a good day training. I wasn’t off my game, but I wasn’t in it either.

We started off with leg mobility exercise – something we ALL need. Stiffness and age; heh.

Then came the WOD. It’s one of those that you just look at it and you go “ya, that one’s gonna suck”. And it did.

5 rounds for time, 25 min cap: 25 push press 75lbs, 25 wall ball shots 20lbs and 25 box jumps 24po.

My shoulders were shot by round 2, my mind was screaming by round 3. I did push on, though. I finished my 25th boxjump at the 25min mark, completing 4 rounds Rx. My legs hurt, my shoulders were smoked (started too fast with the shoulder press in round 1), but I’m still happy I hung in there ’til the end.

Tomorrow, I might think differently…;)

I also managed to do 5 butterfly pullups in a row. I finally broke past the 3 mark. 🙂

Also, a shout out to my friend Nicola Simpson (who most likely does not read my blog), who is flying today for Denmark to participate in the Europe Regionals. She’s an awesome athlete, and I wish her all the best, and to kick arse. 🙂

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

Birthday WOD

So as it happens, the coach DID create a WOD for my birthday. Unfortunately, the Mrs invited me for breakfast – how can I say no? More on this later (the WOD, not the breakfast)

Today was honestly a good training day. We started with double under work. I managed to do 3 in a row, twice! I did not get frustrated nor angry.. I was actually pretty zen, trying to work on the technique. We then moved on to the WOD.

For time: 10-9-8-7-6-5-4-3-2-1 – chest to bar, box jumps 30in and GHD situps. Honestly, since the Open, I’ve discovered I like the gymnastic moves like the C2B. I flew through the set of 10, and then paced myself. I finished in 14:40 Rx. I even butterflied a few C2B. Not in a row, but hey, it’s a start.

And now, the birthday WOD. As I’m leaving for Quebec City almost straight after working out Friday, I’ll describe it now. I told myself that if I did have a birthday WOD, I’d do it on the Friday if I couldn’t on the real day. Many would be angry if I did not. So here it is – My Birthday WOD:

For time – 36 double unders, 36 chest 2 bar, 36 double unders, 36 OH Squat 95lbs, 36 double unders, 36 wall balls, 36 double unders. Oh, and there’s 3 burpees on the minute, every minute, too. All the good stuff my coach know I love to hate. Except the C2B now. I’m trying to have a positive approach to it – it’s stuff that I need to work on anyway. 🙂

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

Today, after yesterday and 13.4, I decided to give my shoulders a rest, by which I mean go to the box and train them some more.

After a nice warmups that included wall walks, we got into the skill part – weighted pull-ups – 10-8-6-4-2. That’s right, you have to challenge gravity a little more than usual. The rule is, if you don’t use a band to help you, you have to be able to do the first 10 pull ups, strict and unbroken. Then you get to add weight. Doing them strict and ouinbroken was hard, and I didn’t manage it in all sets, but I did add 5 then 10lbs. That was a good work out for the back and shoulders.

The WOD was… demanding, but not a mind breaker. 10-9-8-7-6-5-4-3-2-1 reps for time, 25min cap, of  handstand pushups, box jumps 30in and wall ball shots 20lbs. I figured the hardest part would be the wall balls, as you’ve worked shoulders and legs before, but not, box jumps and wall balls are rest time. The HSPU will get you. it takes a lot of efforts to rise. I still can’t do them fully, going to the ground and back, but I’m close! Took me 17:41 to finish it, totally soaked.

Ah, for those wondering, the total is 55 reps of each. The math-inclined can look up Gauss’ system of adding numbers from 1 to x.   🙂

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

13.3

I did was I said I would, took the bull by the horns and did 13.3 again. I still think wallballs suck. In the last 9 days, I’ve done Karen and 13.3 twice, for a total of almost 400 wallballs. My quads, which were busted yesterday, are even worse now, even after yesterday’s massage.

I took today’s WOD like that, a simple WOD. No pressure, no competition, just keep a rhythmn and do better than my last score. That’s it. My coach made sure I kept a good shooting/resting beat. And for once, I left the words in my head. I usually shut out all external sounds, concentrating inwards – not sure if it’s good or bad.

Nonetheless, I went at it without expectations, and it helped. A LOT less no reps than last time, but more pain. Walking will be interesting tomorrow.

Ah, and for the record, I did 127 this time.

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