Working backward

I’ve done a bunch of stuff since my last blog on May 15. Let’s see if I can reconstruct it.

Today:
7 rounds for time of
15 V-ups mixed with sit-ups
5 kettlebell clean and push-press each side, 12 kg
25 double-unders
5 divebomber push-ups
19:18
V-ups make my hip flexors ache and my low back feel weak. I did planks with hand-lifts instead on the 5th round and did sit-ups on a couple of other rounds. I hate it when my low back feels weak. It makes me nervous and a bit slow during the other exercises.

Monday (Memorial Day): “Murph” with two other women as a team of three. We divided everything almost evenly, ran both miles all together, and finished in 36:59 if I remember right. It was a lot of fun. Meanwhile two guys, Steve and Sam, did the whole Murph each by themselves. Afterward Steve exclaimed several times, “I can’t believe I can do that!” It was cool.

Friday, May 25: back squats up to two sets of 5 at 190.

Monday, May 21: Deadlift up to five at 210. This was 210 for about the third time and it’s feeling like old news, so next time, 215. Then: AMRAP 15 minutes, 15 sumo deadlift highpulls (16 kg), 12 ring dips (foot assisted), 21 sit-ups, I got 8+ rounds.

Wednesday, May 16, Sabrina’s 35th birthday workout, 35 of each:
double-unders, KB swings 16 kg, sit-ups, DB hang cleans, 20#, supermans, DB hang power snatches, knees to elbows, DB push-press, DB stiff-leg deadlift. 16:59 Rx.

30 seconds rest only makes you want to barf

Today: 30 seconds work, 3o seconds rest, five rounds, count reps:

Row for calories, thrusters 45/33 lbs, pull-ups, box jumps, push-ups.

Rowing: 8, 8, 9, 8, 7
Thruster: 15, 17, 17, 16, 16
Pull-ups: 14, 16, 15, 13, 12
Box jumps: 13, 14, 13, 11, 14
Push-ups: 14, 16, 14, 12, 10
Total reps/score: 322

I worked really hard on this because my workout partner was Dana! During round 5 and for about 20 minutes after the workout I felt quite nauseated. I’m pleased with my score, though, especially with my butterfly pull-ups which strung together nicely today.

Yesterday

The perfect nice weather day! Warm, sunny, clean air, a slight breeze. I did a bunch of weeding and filled the yard waste bin, then walked to the gym. I did a bunch of slow warm-up push-ups with two classes, as well as pull-up ladders, then did 50 toes to bar for Tom’s birthday at Ernie’s instigation. (Our gym lives would be so boring without Ernie!) Later did a few clean and jerks and then jerks from the rack with Kyle’s class, then walked home. A nice active day.

Today: deadlift 205 again

If I did what I’m supposed to do and deadlifted at least once every 10 days, I’d be beyond 205, but anyway that’s what I did today for the second or third time, but this time for 6 reps. It’s solid.

Then my “WOD”:

5 toes to bar (straight legs more or less–no flicking)
10 bar snatch 33 lbs
15 pushpress 33 lbs
AMRAP 15 minutes: 6 rounds. The barbell stuff was too light; but my grip was what was getting pooped.

Had a very pleasant walk to the gym and back in warm sunshine.

StoneWay CrossFit field trip

I went to work out with Scott and his pals on Friday, a beautiful sunny day for a longish scooter ride. He planned for us to do CrossFit Games Regionals workout 4:

For time:
50 Back squats (135 / 95 lbs)
40 Pull-ups
30 Shoulder-to-overhead (135 / 95 lbs)
50 Front squats (85 / 65 lbs)
40 Pull-ups
30 Shoulder-to-overhead (85 / 65 lbs)
50 Overhead squats (65 / 45 lbs)
40 Pull-ups
30 Shoulder-to-overhead (65 / 45 lbs)

I had to teach later and could not see myself doing all that and not feeling like I had a deadly flu or something, so I did 20 reps of everything. The only weight I modified was the first set of shoulder to overhead, I used 65 lbs. My 20-of-each workout took me 15:23, sharing a rack with another woman. It was fun. I should have done 25 or 30 of everything, in hindsight.

Yesterday mild strength stuff

Yesterday we had a 20+ minute extravaganza of running, pull-ups and kettlebell swings. I was oddly tired from the previous full day of travel and felt I couldn’t tolerate a lengthy beating like that. (I think “Helen” is a good workout, but taking the same stuff and stretching it out so much longer doesn’t feel right unless I’m super fresh and full of energy.) I was a bit pressed for time–when I started, it was 40 minutes before my class. I prefer to allow 90 minutes, do a barbell and CrossFit workout, then still have at least 30 minutes before class. So this felt a little bit stressful. I did a couple of warm-up sets of 5 presses and deadlifts and a few pull-ups, then did six rounds, not timed, of:

10 deadlift, 135 lbs
5 presses, 65 lbs
5 strict pull-ups
This felt just right! I felt alive all over, quite tired after a few hours had passed, and slept great.

CrossFit SoMO

Monday night this week I had tons of fun seeing CrossFit SoMO’s new space in West Plains. Their own building! So cool. It was a warm, sunny, breezy evening and it felt so good to go work out in my favorite town with new friends. It was a short and simple one because the building isn’t finished and the barbells, etc. were not readily available.

3 rounds:
15 med ball cleans, I used both 14 and 20 lbs
15 burpees, I was very slow because I was talking with the ladies
Row 500m, I was slow on rounds 2 and 3 because I was talking AND I hate the rower. Hey, I was on vacation! Time: 15:something.

Went out to Ruby Tuesday with Mattie afterwards. Fun!

“Nancy”

It’s a beautiful day! I skipped both “Kelly” and “Helen” last week, so today I knew I could not hide from this workout that has a bunch of running in it. Five rounds, 400m run and 15 overhead squats at 65 pounds.

Dana and Roz were here, two fun/energetic/hardworking people to try to keep up with, so I was excited to do it,  but still as always I made up my mind that I was just going to do it all and not care how long it took. I just don’t have the “push” that someone like Dana has, and I don’t usually look up my old workout times to try to beat them. I did my first, fourth, and fifth round of overhead squats unbroken, kept up a steady jog on the runs, and finished in 17:21. Not fast but felt great!

MovNat 1-day Seattle workshop

Sunday Tom and I and Kyle and Sabrina and a bunch of other people spent all day at Lincoln Park with Brian from MovNat. It was so fun and so tiring! I slept harder the next two nights than I had in a long time. I learned two new ways to get on top of a pull-up bar, got my bar muscle-up back, learned a breathing technique to help with balancing on a log or fence on two feet or all fours, and learned a technique to reduce dizziness from forward rolls. Here’s a summary/list we all made up afterward:

1) Moved around the wet grass with our eyes closed. Bound across sidewalk as if it’s hot. Creep through a low cave, then a narrow passage. Step over fences and stalagmites.
2) Jumping: broad jumps, sideways jumps, jump off one foot onto both feet, jump across midline and away from midline. We usually had a small target we wanted to land on (such as a particular patch of dandelion).
3) Balance on logs. Standing, walking, walking backwards, crouching for balance (keep your arms down), pivoting to go the other way. Diaphragm breathe. Later we tried balance-walking on the rail fence.
4) Deadlift logs. Clean one end of it up. Shoulder carry with its center of gravity slightly behind you.
5) Deadlift rocks. Lap it and get it where you want it so you can stand up with it or shoulder it.
6) Climbing. Pull-up bar: Forearm active shoulder; push up above bar; leg-hook method also with forearms on bar, then up; hip-over; talked about muscle-up but did not do them with the instructor
7) Pole climb. Keep feet above hips. Walk hands up, then feet.
8) Ground work; pivots including “mermaid” or “shin box,” lunges, rolls forward and back. Back rolls started stationary both prone and supine. In-line kneeling lunge as balance practice. Brian’s teacup-ride roll (around in an expanding circle in a happy-baby position)
8.5) Crawling sequence: start with hands and knees crawl to establish contralateral movement. Then toes underneath and knees off the gound (bear crawl – for uphill but try it downhill). Next, crawl on forearms instead of hands. Low crawl with knees out. Lower crawl sideways (?). Drag the legs with the upper body, reaching arms forward. Crab walk (for downhill, but try it uphill). Shrimping. Do all of them forward and backward. Crawl tag drill.
9) Rescue drag and fireman carry
10) Barefoot running
11) Combo. Carry your partner one way, she/he carries you other way. Both bearcrawl one way and backwards crawl the other way. Both do 3 forward rolls, run around the tree and to the finish line.