Tuesday, January 17, 2012

“Nate”
Complete as many rounds in 20 minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8  2 1 Pood Kettlebell swings

I did kipping HSPUs for the first time!! Really. I just tried it during the warm up then I did 28 more during the WOD. Aaaaaand, I was able to do 5 of the 7 rounds of jumping muscle up; so 10 jumping muscle ups is my where I hit muscle failure. 

It was on this day that I strained/pulled an intercostal muscle. It is now a full week later and I'm still experience pain on my right side. I can't pull or press out. Making a right turn while driving is difficult, as is deep inhalation. It really sucks. 2-3 weeks of rest should heal it. I read that I should be icing it, but not sure really how with freezing my nipple off LITERALLY.  

Rest rest rest. My upper body that is. 

Still ticking

Three rounds for time of:
7 Muscle ups
35 lb dumbbell thrusters, 21 reps

This wrecked me. Maybe because I haven't done thrusters in forever. It was good MU practice. 

They all have the same look, she says.

4 Rounds for time of:

5 Muscle-ups

10 Front squats (165/110)

I started the evening with 2 Mobility WODs. One for for my shoulders and another for my hips. 

I then proceeded with 400m walking lunge, which really kicked my ass- literally! I stretched and stretched my posterior chain as much as I could as shit was starting to seize up. 

I then I took up where I left off on my Wendler Strength program doing Bench Press 35-40-45 x5, maxing out at plus 10 (over 5) at 45#s.

After all that I attempted the day's WOD. I probably should not have. I think I "practiced" too many jumping MUs before the clock started, and blew my load... cause when the it was go time my arms just would not work. I did 3 jumping MUs then had to scale back to MU transitions. 

My shoulders have been fried since doing Elizabeth (21-15-9 Squat Clean/Ring Dips) on Friday, then Fat Fran on Sunday. 

I think a rest day is in order. 

Oh, I thought I sprained my foot when during the run for Nutts I dropped the 25# plate on my right foot, but picked up the plate and kept running. Woke up this morning to find that I couldn't  put weight on my right foot and had some swelling. Well, later in the day, I just massaged my foot and ankle and moved it around and it felt GREAT! Like nothing even happened. 

Sleepy. 

Overflowing

Five Three rounds for time of:

Run 200 meters

7 Muscle-ups Transitions

Run 200 meters

7 Handstand push-ups (Tripod)

Run 200 meters

30 second L-sit hold (Chair)

Run 200 meters

20 One legged squats on the box

Yikes. This was gross. 

I'm really behind on my blog :(

For time:

5 muscle ups (transition)

245 60 pound (sumo) Deadlift, 10 reps

15 GHD Sit-ups

Sprint 50 yards

5 muscle ups (transition)

245 60 pound (sumo) Deadlift, 10 reps

15 GHD Sit-ups

Sprint 100 yards

(transition)

5 Muscle ups 

 

245 60 pound (sumo) Deadlift, 10 reps

15 GHD Sit-ups

Sprint 150 yards

(transition)

5 muscle ups

 

245 60 pound (sumo) Deadlift, 10 reps

15 GHD Sit-ups

Sprint 200 yards

Loved this WOD. Onto the next one. 

focus

Lower the Reps:

10 Muscle-ups or progressions

15 Lowers from an inverted hang on the rings, slowly

20 Handstand push-ups or progressions

25 Ring rows

30 Ring push-ups or push ups or combination

So completely maddening (but still good): I really struggled with the MU progression and being able to keep my false grip. I was using a 1" thick band, as I need the resistance. I ended up "giving up." I then went to LAXCF and was showing Michelle this progression using a thinner band. Lo and behold I was able to bang out 5 muscle up progressions, with a solid false grip. I was completely strong enough to do it with a thinner band. This has been story with all my little goals, where I can't at PCF and then I go to LAXCF and I'm doing all these crazy things: strict pull up, C&J PR, butterfly kip.... and the list goes on. 

I'm grateful still, no matter where I do it. 

So I ran a mile to find my base line, as it is on the goal board that I want a sub 10 min mile. I have another 30 seconds to go I guess. I'm quite happy to learn that I can jog a mile without stopping. Yay me!

The skins leggings came in the mail the other day. I wore them yesterday. I'll probably wear them on more met-con days than skills days like this one. All I do know is that they make my ass look like it belongs on a 19 year old. It looks phenomenal. I would wear my skins everyday just to have my ass lifted and separated on the daily. Granted the millions of squats I've done is part of that, but since the leggings have compression in the thighs, it really makes your ass more... bulbous? LMAO.

Ok, off to work. 

When I dip you dip we dip!

Three rounds for time of:

12 Muscle-ups

75 Squats 30 sit ups

Good news! I did my first unassisted ring dip on Friday night at CF LAX... then I did a few more. Now I have acquired the 2 skills/movements that are vital to acquiring a muscle-up: Strict Pull up and ring dips!!! Yay!

So when I saw this WOD, I immediately knew that I wanted to work on my the transition portion of the MU: the part where you transition from the pull up to the bottom position of a ring dip. I was seated on the floor, with a band under my butt, the rings were just above my head so I can false grip them... I would use all my strength to pull up then throw all my weight forward to get perpendicular with the rings and then finish with full extension of my arms. 12 x 3 rounds was grossly tiring. 

Afterwards my arms were just burning. 

So sleepy. Must sleep. 

Transparency

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups (I was seated on the floor with 1" band)

4 Handstand Push-ups (I did the tri-pod on the 20" box)

8 2-Pood Kettlebell swings (I did 1 pood)

Hard to see: 8 rounds + 1 seated Muscle up. 

Nate was really taxing. The 20 minutes felt like it went by very quickly. While I enjoyed the struggle of doing the seated MU, it was very tiring-- this part of the triplet is what zapped me. The HSPU on the box was difficult just cause my arms were just killed from the MU. The KB swings I did straight through... Quite proud that I pulled off 1 Pood. Not going back to 3/4 Pood :) [Stop the presses! I just read in 2 blog entries I wrote in September that I have used 1 pood before--- damn, when did I go back to 3/4 pood? What's wrong with me?]

Overall, I was able to work on my MU transition; I've learned how explosive you have to be during the transition, really popping my head threw, throwing my body forward while pulling up. Then once in that bottom ring dip position, it was now the job of my arms to get me to that full support at the top of the rings, with full extension. And that is where I struggle, the arm strength to do the ring dip. My primary goal on the whiteboard goal list is "Bandless ring dip." So that is what my focus is on... I'm going to give it the same exact attention I gave to my goal of getting DUs. 

It feels like Thursday but it's only Tuesday. *sigh* I guess I just can't wait for it to be the weekend. 

Nasty Girls

"Nasty Girls"

3 Rounds for time:

50 Squats

7 Muscle-ups

10 Hang power cleans

This was yucky. When I saw this posted, I was soooo excited to do this WOD. The "Nasty Girls" video was the one that got me all amped to do Crossfit. The hang cleans is what really got me gassed. I started at 65#s but on the second round I couldn't not get 65#s on my shoulders so I dropped 10#s. It still got me seeing stars.

I did the false grip progression in place of the muscle up. The squats were squats. I definitely felt slower at doing them than in the past. I've been able to do 50 squats straight with no break, but this time I only got to 25 and had to break. Either way, Nasty Girls is definitely one of those WODs that looks awesome on paper, then punches you in the gut when it's going down. 

I've been eating well so far. I did have a couple of cheats: Saturday I had half a shrimp taco, then later that night I had a glass of Macallan 12. It was worth it. Lot's sweet potatoes, brussel sprouts, a pound of turkey a day, eggs-lots of eggs... 

I'm about 101#s, formerly 105#. I may have to zone soon if I want to get leaner. Which I think I do. Maybe. We'll see. I just like how I feel when stay away from carbs (besides the cravings). My sleep is on point, my skin is not inflamed. 

I'll be back. 

Double your pleasure, double your fun!

Not for time:

5 Muscle-ups

50 Hollow Rocks

5 Muscle-ups

30 Rolls, Forward or Backward, athlete's choice

5 Muscle-ups

20 Bridge-ups

5 Muscle-ups

I worked mostly on my dips with thin red band, and strict pull up with 1" white band. The hollow rocks were yucky. I have a love/hate relationship with forward rolls. I did not do any bridges, cause I ran out of time...

This was my "warm up" to this:

"Fran"

Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster

Pull-ups

So this is my baseline. This was first time for me to attempt Fran with unassisted pull ups. I was upset the entire time I was doing the WOD. Only because the night before I was fantasizing in my head of doing Fran with ease and grace... But when it was actually happening, I felt like shit! It wasn't what I imagined at all. I was sooooooooooooooo gassed the whole time. My arms went to failure during the first 21 pull ups. The thrusters I could only do in sets of 4. NOt anticipating to feel really gassed so soon, it fucked with my head and I think I started to get down on myself. I just couldn't believe my arms wouldn't work. 

I did do Fran by myself. YOu know my feelings about that. And I am 4 days into eating Paleo(+dairy), so my caloric intake is lower and my body is no longer relying on calorie dense carbs for energy... So I really think I'm in a transition period with my body, therefore feeling really sluggish and tired quickly def could be an outcome to my change in diet. 

I definitely did not eat enough for the amount of work I did today, but we'll get to that later. 

I left Paradiso Crossfit and headed over to LAX Crossfit  to do a heavy WOD. 

Deadlift 4-4-4

I'm super happy with my performance on this WOD. 4 reps is a lot. The WOD on December 8 I lifted 165 x2 consecutively on the minute, but I still think this is a different measure. The last set of 4 was a challenge. I felt like the bar was in slow motion. But I did not compromise my form! 

Dan then wanted me to do a 65# Clean (almost 90%) of my PR and record it so we can dissect my movements. We did; I'll post it once I get. At that point I was tired. I hadn't eaten a whole meal yet; the guys all had Peruvian food, which I grazed on a bit... I was just tired. I could have stayed and talked "shop" all day but I had to head to work. The guys at LAX Crossfit are really warm and laid back. I'm sure their box will foster that same warmth in their future members. Which is a good thing. 

My body actually feels good as I type this. I feel not achy or sore.  Woo hoo! Must be the fish oil :) I don't ever want to take 2-3 weeks off from CF. It's the worst breaking your body back in. 

So my diet has been lacking today.

4oz roasted beet

1 SFH daily balance shake made with milk

1 SFH Post wod shake made with water

1 pear

1oz of beef (lomo saltado)

1 banana

3 egg omelet with truffle cheese

small salad with balsamic vin

8oz coffee with half/half

Not enough calories for sure. 

Musculusque

"Ryan"

Five rounds for time of:

7 Muscle-ups

21 Burpees

Scale:

3 rounds for time:

7 "seated" muscle-ups

21 burpee

Each burpee terminates with a jump one foot above max standing reach.

I am super proud of myself for being able to do the seated muscle up. The scaled movement includes a 2" band under my butt, suspended from the pull up bar above. I'm seated on the ground with legs straight out in front of me. The rings are lowered so that they hover above my head, and I am able to utilize the false grip. Take a deep breath in, pull up, pop head through into the transition and into full extension on the rings. It felt awesome to have the strength to pull myself up and over into the ring dip position. This week was very upper body heavy... which is definitely what I need, being that my upper body needs the most attention and conditioning. 

I don't like Burpees, but this time, for some reason, it wasn't so bad. And I actually enjoyed the little jump to 1 foot target between each burpee. Most people would think I'm a sicko, but it's the truth. Maybe cause the seated muscle up was so taxing that the burpees felt like the rest. 

So I've graduated from the scale of pull-up and ring dips for one muscle-up to seated muscle up. That is pretty fuckin' cool. It's on my goal sheet, a muscle up... a secondary goal, but a goal none-the-less. 

I need to Zone. Bad. Shit has gone by the wayside and I feel lethargic and moody and "soft."