Gold Medal Bodies Rings 1 phase 2, above the rings: Jump to dip (like a jump into a muscle-up), assisted tuck shoulder stands, and tuck sits. I did two sets of about 10 of all three–they are hard!–and one muscle-up and two skin-the-cats for good measure. This assisted tuck shoulder stand is the first time I’ve gotten both feet off the floor and hung there for a single second. To nail this drill is one of my goals for this quarter.
As far as muscle-ups go, today’s was I believe my 12th one ever, and the first one I ever did when alone in the room. Here’s a video sample of the exercises minus the muscle-up.
Today we had a workout I made up.
7 rounds for time
20 kb swings 16 kg
Run 250 m
My time: 18:19. Fourth fastest rx’d. Lance finished exactly a whole round ahead of me and did my whole last round with me. Running back from the far end of the parking lot, I really thought I might throw up when I stopped. But one other thing surprised me too: I completely forgot about the 30 degree temperature after the second run.
At the last CrossFit Total I lifted 250 x 1 and could not reproduce my 260 from December 12. Last Friday I was all set to lift up to 3+ reps at 90% of 1RM, or 234 pounds. I could only lift it once. I think it was because I made the mistake of doing my rings workout first, which is a core killer.
Today I was going to try 3+ at 90% again, but backed off the 1RM to 250, so I was going to finish today with 3+ at 225. I could not lift 225 at all! Jeez… now I suppose it’s from the squats on Sunday. I went to check out CrossFit Loft and I back squatted 190 x 5, then did a similar rings workout. I’m in a more challenging phase with the rings as of last week.
If I’m really going to make progress on my deadlift, I need a finer-tuned program and/or a coach.
Overhead squats up to 92 x 3. Should have done more sets! I was running out of time. I wanted also to do my rings workout before the noon class. So I did that. It was my first day on phase 2 “above the rings” which consisted of jump to dips (rings at shoulder height) with negative dip; attempts at the difficult assisted-tuck-shoulder-stand; and tuck sits.
Later I did the workout of the day with the 6:30 class: Every 30 seconds, 1 power clean, 1 hang power clean, 1 push-jerk, 85 lbs, 20 rounds (took 10 minutes). I could have gone slightly heavier. Super bummed because the restaurant manager, Bart, came down to say we were shaking the dining room; so I had to have the big guys refrain from dropping their weights.
Today, Fight Gone Bad-format: rowing, ab wheel, box jumps, wallball, doubleunders. Score 366. I increased my reps each of the three rounds by speeding up on the ab wheel and doubleunders, while keeping the same numbers on the other things.
Today I did two WODs. Friday’s workout:
2 power cleans 95 lbs
5 toes to bar
EMOTM 15 minutes. It took some determination and focus to do the cleans well, and to do the toes to bar as efficiently as I could and not flail. But it wasn’t demoralizing.
Then I did the “Mary” workout for the first time.
5 handstand push-ups (I used one AbMat)
10 alternating pistols (easy in squat shoes)
AMRAP 20 minutes. I got six rounds 13 reps. I feel that today I did four of the most fun exercises: the clean, and all 3 of the “Mary” ones. Now my arms are tired.
Sometimes I don’t work out for a few days other than random exercises here and there, gym warm-ups, etc. and I feel so lazy; but on those days I’m usually spending my off hours doing office work (business stuff for the gym) or home-related errands, and then I spend any free time reading (to rest). Then on some other days I do my rings workout or a heavy lift, but not a WOD. Then I beat myself up when I see a super dedicated woman CrossFitter with such an awesome body and I realize my physique reflects what I do and don’t do and that’s all there is to it. I believe in what I’m doing, not that it’s perfect, but the fact is I can’t be awesome at everything and have a perfect body.
I rely on discipline: the established fact that I will always get back to working out hard within a few days of not doing it. I always do. The body wants to sit and read, but it also wants to move and feel like I did something hard. So then I do WODs for a few days and go through the whole thing again: “When’s the last time I lifted heavy? Am I current on my rings workouts?”
I’ve done so little running lately! Ever since I had that hamstring-attachment pain last summer and fall, I have discounted running as something that aggravates it, “and besides, I’m not interested in running and don’t care.” What a terrible attitude! The fact is, I’ve learned that if I stretch my hams in certain ways before running, I can do it without pain during or afterward. So there goes that excuse. And granted CrossFit has a huge menu; I don’t expect to be good at everything at the same time. But come on — running is so basic. And I used to like sprinting. Have I completely lost it? Running in a WOD now makes me feel like puking! Now I’m not resolving to change anything at this moment. I’m just “observing my thoughts as they appear and pass away,” as the meditators say. But maybe next “Helen,” I will run faster. On Thursday I did this WOD rx’d in 10:33. Not that that’s particularly fast, but the only reason I was that fast was because of the butterfly pull-ups. On my final run, all I was requiring of myself was not to walk. Terrible low expectations!
Later I front squatted according to the 5-3-1 for that week, which was up to 85% for five plus, which was 160 x 6 reps. Difficult with relatively tired legs. Of course, everyone else in my group did the FS before the “Helen,” so their speed in the WOD was more impressive.
This was at least my tenth “Helen.” During the others, going back to 2005, I also complained about being bad at running. One thing that’s changed about that is that I no longer ever get any kind of cramps when running. (Paleo diet?) I used to get either the calf cramps or more often the side/breathing cramp.
I distinctly remember doing one other Helen that apparently I never blogged. It was around the same time that I set my 255 deadlift PR at CrossFit Seattle. We did Helen around that time and I used the 24 kg kettlebell (heavier than prescribed) and finished in 10:13, and was pretty proud of that.