On June 16 Tom and I were at Carl Paoli’s gymnastics seminar and got to work on hollows, push-ups, handstand push-ups, pistols, pull-ups, muscle-ups, burpees, and rope climbs. I didn’t get a muscle-up, but on one of the following days I almost did, here in our gym. Gavin was here and egging me on to head-butt him. I used a false grip and managed to kip up over the rings and hold for a few seconds, let out a scream, and come back down. I got over the rings one more time but my left hand flew out. On following days, including today, I haven’t been able to get up again. Working on muscle-up drills is VERY taxing and makes my bones hurt in my forearms, and my arms hurt all the way from my shoulders to my hands. My hands get so weak I can’t pick up a weight plate to put it away. I have to try these just a few times at a go and then lay off.
I only wish it were my 35th birthday. This workout is the one we did on May 16 on Sabrina’s 35th.
35 kettlebell swings
35 dumbbell hang cleans
35 dumbbell snatch
35 knees to elbows
35 stiff leg deadlifts
There are supposed to be 35 sit-ups following the kettlebell swings. These were accidentally left off the whiteboard, so today’s time won’t compare directly to May 16. My time today sans sit-ups: 14:36. All weighted drills were with two 20-lb dumbbells. On May 16, my time (including sit-ups) was 16:59 with the same weights.
Today: AMRAP 10 minutes, 16-kg kettlebell snatch x 20 and 20 double-unders. I got 6+ rounds.
Yesterday I did a workout from last week that I had skipped:
10 renegade rows (push-up with a dumbbell row on each side)
AMRAP 20 minutes
I got 6 rounds using 20-lb dumbbells.
I felt like I was super slow, but looking at the whiteboard photo on Facebook from that day, I see that only guys used 20 lbs and I missed their number of rounds by one or two rounds — not by half, as I thought when I tried to remember what people had done. I really, really hate renegade rows! (A/K/A manmakers.)
Yesterday we worked on holding the top and bottom of a dip on bars and rings and a little bit on how to kip up out of the bottom by lifting your knees and kicking down. The workout was: 15 KB swings, 10 hollowrocks, 5 full-range dips using whatever mods you needed, 12 rounds for time. My time was 17:37 with 16 kg and unassisted dips on rings or bars. I practiced the kip technique.
On Tuesday I went for a 2+ hour bike ride down through Beacon Hill. I went through the neighborhood I “discovered” last year in May, with the houses at the foot of the forested hill. There was a big lot on a corner, overlooking I-5 into Georgetown, that had an ancient house on it, and now it was gone, replaced with new townhomes and a backhoe. Anyway it was a great bike ride in the sun.
This past week I worked a lot on Carl Paoli’s muscle-up prep drills from his most recent two CrossFit Journal videos. I think I’m getting close to doing one with a big kip and no false grip. The only reason I’ve never done one is because I have indulged in something I don’t like to see people do: neglect to practice it and then say I can’t do it.
Today: CrossFit for Hope with Tom and George. My score was 154 rx’d. The format was like fight gone bad, but the exercises were burpees, power snatch 75#, box jumps 24 inches, thrusters 75#, chest to bar pull-ups.
I deadlifted up to 210 x 5 again. It was harder than last time, probably because I didn’t sleep well. I wasn’t sore or tired from anything else, but as soon as I started warming up by rowing 500m, my legs felt fatigued. Today I started a new training schedule of teaching classes at 7:30 and noon on Mondays and Fridays instead of the afternoons, so I kept waking up all night wondering if it was time to get up.
Today’s workout of the day: 50 double-unders, 40 sit-ups, 30 med ball cleans, 20 pull-ups, 10 handstand push-ups, 3 rounds for time. I used a 12-pound ball. For sit-ups following on my deadlift, I mixed up sit-ups, planks with hand lifts, and back-lying leg lifts. I don’t like mixing loads of sit-ups with deadlifts because I don’t like the ultra tired feeling I get in my low back from it. For my handstand push-ups, I put my feet on a 20″ box and did semi-inverted push-ups. You don’t get much range of motion that way but it’s nice to try something different. I should have done divebomber ones instead. Anyway, my time was 17:23.