Dragging Ass

In teams of two, complete 3 rounds of the following

Row 500 meters and Double unders for reps

Ring dips (25 reps for gentlemen, 20 for the ladies) and Power Cleans for reps (135/95 lbs)

In this workout, one athlete will perform double unders while the other athlete rows 500 meters.  Upon completion, one athlete will perform power cleans for as long as it takes the other athlete to complete the dips.  Then switch.  Both athletes must be done with the double unders/row before starting the power cleans/dips.

Each athlete must row at least once and double under at least once.  At the end of the WOD, the team total reps of power cleans and double unders will equal seconds off the total time.

Partner: Kazoo

Time- 22:30

Total # of Reps in minutes- 5:33

Final Time- 16:27

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. 

Unfettered

45 Double unders

45 Cleans (135#)  Hang Power Clean (55#)

45 Ring dips (w/ 1" band)

45 Double unders

I feel like I'm really close to ring dips without a band. This work out definitely helped in building more strength in my arms. 

I really liked this WOD. After about 10 HP Cleans, 55#s was starting to feel heavy. Towards the last 20 reps, I found myself having to really use my entire body to jump the weight up on my shoulders. I have bruising on my clavicles today. 

My last 45 DUs were grossly bad. I couldn't get the rope under my feet. It took my 6 tries to get my last 9 DUs. Pretty fuckin' sad. I should have been sub 16 mins, seriously. Whatever. 

I did make it back into the box for open gym later on in the day. I was just messing around, practicing the butterfly kip when I felt it kinda all come together. Diso said I looked good. I kept at it when I finally felt myself getting a lot of air... I got my chin at bar height! So I kept trying over and over, when I finally got my chin above the bar. Now I can't tell if I'm above the bar or not, so I had to have Sto confirm it. I'm totally pleased! After only 2 weeks of learning and practicing the movement. 

Shows what you can teach the brain and body after consistent repetition and practice. 

Kambing

8 rounds 180m/60sec Rest

60s-61s-57s-59s-62s-61s-62s-63s

On this rest day, G left it up to us to pick a "goat," something you know needs attention and work. Of course, if you've been following my blog or even been in my presence at the box you know that I hate running. Running is my goat, and monkey on my back. So, with Zeb's approval, I decided to do interval runs with short break (vs. a long distance run; I was considering a 5K.). 

Round 5 I felt gross. 6 & 7 I felt ok. Last round I was just trying to finish. My pose running def needs more work and attention. I really should do interval runs once a week. Give it attention like I did DUs and my strict pull up...

I also did some ring dip work. I'm going to get ring dips! Then come the muscle ups!!!! Mwuhahahahaha!

Wilmot

"Wilmot"

Six Four rounds for time of:

50 Squats

25 Ring dips (on parallel bars with band)

Just look back at my week. My arms have been dragged through the mud. This was the straw on the camel's back. I'm really really looking forward to my next 2 rest days. Almost ecstatic about it. 

So tired. So tired. 

Shoots and Ladders

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

I did this Pull up Ladder about 6 months ago and beat myself by 2 rounds today. That's pretty fuckin' cool. Not much to say about it. My arms were cooked. I just got the 10th pull up in at :59 of the 9th minute and had to go into the next set of 11... I did those last four with a lot of effort. My attempt at the fifth was failure. I threw in the towel. 

For warm up we did 2 Squat Cleans on the minute for 10mins. I started at 50#s for the first minute, but slapped on another 10#s. I figured I did that WOD just last week of 1 squat clean/7 burpees and I used 60#s that day. I've got to work on my Front squat. I mean to take a rest day tomorrow, but maybe I'll come in and do 3RM front squat... Naw I'll take a rest day. I've worked out 4 days in a row. 

Afterwards, I moseyed on over to  Dogtown Crossfit  for Dusty's gymnastics class. I wouldn't say it was "fun" but it was a huge magnifying glass on my weaknesses. Gymnastics as a sport is my weakest link in my Crossfit journey. It took me well into 8-9 months for me to be comfortable being upside down, and at about the same time I had just acquired my first unassisted pull up. Slow, deliberate movements that exhibit control of my body are very difficult and a weakness for me. The warm up included my faves(if you cannot sense my sarcasm, then we don't really know each other in real life): forward rolls! Then more forward rolls later in the class, along with hand stands- yippee! 

I'll probably be back for more torture, cause my training needs it. 

My abs are killing right now. It feels like a bad bad tummy ache. Sleepy times. 

Programmed

AMRAP 16 min: - Results

8 Ring Dips

8 Pistols

8 Deadlifts (185/135)

I'm really happy with the work I did in this WOD. I felt rushed in the warm up, and wasn't too sure what weight I would use for the dead lifts. I warmed up with 77#s and it felt really light. Zeb called 1 min until GO! time, so I hastily stuck on 25# plates. I did 2 reps and it felt good, heavy, but doable. At that point I hadn't done the math of what my bar weighed... 3-2-1-Go! 

The ring dips were worst part for me. I went to muscle failure every round. The pistols are never fun. I used a small box underneath me, since I can't get all the way to the ground just yet. When I got the the dead lift, it felt really fuckin' heavy. I wondered if I would be able to lift them in the future rounds. 

It was good, challenging WOD. I definitely had more energy to keep going when time was called, but my arms were dead, if that makes any sense. 

Chippy Chips!

For time:

25 Walking lunge steps

20 Pull-ups

50 Box jumps, 20 inch box -16" for me!

20 Double-unders

25 Ring dips -w/ 1" band

20 Knees to elbows

30 Kettlebell swings, 2 pood -1 pood for me!

30 Sit-ups

20 Hang squat cleans, 35 pound dumbells -15#s

25 Back extensions

30 Wall ball shots, 20/14 pound ball -8#s

3 Rope climb ascents -rope lowers for me

Good news: This WOD kicked my ass! More good news: I did the pull-ups fully unassisted!!!!!!!!! Let it be known that on this day September 22, 2010 I officially will be doing all WODs with Pull-ups (except RX'd strict) without a band- woohoo!

More crazytown: I did the KB swings with at 1 pood! I confident that I've been doing all WODs that call for KB swings with a 3/4 pood. I'm blowing my own MIND- mwahahahahahaha!

Observations during the Chipper:

I was glad that the pull ups and box jumps were at the beginning of the Chipper. When I got to the DUs, I was already wrecked. I couldn't jump or turn my wrists fast enough, so I never got into a rhythm; I did the 20 in sets of 2- it was really sad. 

The K2E weren't painful, but I know that I have trouble kipping hard enough to get my knees to touch my elbows when I get tired. 

The KB swings were horrible, at this point is when I'm starting to feel gassed; of course, I did go up in weight. 

I blame the KB swings for wrecking my forearms during the DB cleans. Even though I had a low weight of 15#s, I had the hardest time with the cleans. It felt like it was going in slow motion, I couldn't drop under the weight fast enough... and chipping away (hey!) at the set of 20 felt like FOREVER!!!

During the Wallball, I made the mistake of taking too long of a break and the blood started to rush to my face just like it does when I collapse on the floor after I complete a WOD. I did the last 13 without stopping. 

My left hand still has minor pain when I grab things firmly, but less so than last week (thumb stabilizer is def. helping immobilizing it lending to healing). I felt pain in the hand when doing my rope lowers. It kinda sucks. 

After calling time, I collapsed on the floor, where I stayed for about 15 mins, feeling that amazing euphoric feeling that I chase every time I step into the box :)