Wednesday, November 17, 2010

10-11-17: "Nancy"

CrossFit WoD for Friday November 12th, 2010

5 rounds for time of:
(Scaling courtesy the fine folks at CrossFit BrandX.)
    Austin Malleolo 10:16, Dave Leys 11:05, Karianne Dickson 11:50 (65lbs), Kevin Montoya 13:20.

    Dave Leys on today's WOD - video [wmv] [mov]
    Dave Lipson on today's WOD by Again Faster Equipment - video [wmv] [mov]
    Austin Malleolo on today's WOD - video [wmv] [mov]
    WOD Demo with Dave Leys and Brendan Gilliam - video [wmv] [mov]

    The overhead squat. Greg A (Original CrossFit Firebreather) demonstrates just how far down in the hole you have to go for full depth. (

    The POSE method of running is fast and efficient. Someday I hope to learn how to do it. For now, I'm focusing on having a high foot tempo, striking with the mid-front of my foot, and minimizing head-bob. Hopefully all of that more or less equals POSE. (

    I felt a crap-ton better going into this workout than I did on Monday.  While the toddler-inspired sleeping situation had NOT improved at all, I did a much better job of fueling going into it.  I also pulled the scaling from a real site (CrossFit Brand X), which, until I get my Level 1 cert in December and become a bad-ass myself, at least means that whatever scaling I'm doing makes some amount of sense and isn't just me avoiding my weaknesses completely! 

    Warmed up with some active stretching, then jumped right in.  It was thankfully a somewhat slow day in the weight room, with only a few kids working on their biceps (don't get me started...).  I opted to set the treadmill to a fairly slow pace, knowing my tendency to completely die at about the 200m mark when I go too fast.  So, 6.8 mph it was, and it wasn't bad.  I actually managed to run all 5 rounds unbroken, which is pretty good. Next time a workout has 400s worked in, I'm definitely going up to 7mph, and working it up from there.  If I ever get off my ass and try to work in some CrossFit Endurance interval work, I'm definitely starting at 7.

    The one huge downside to using the treadmill was the time spent getting back up to speed each round... which was probably good for my recovery, but meant I was spending between 20-30 seconds waiting for the belt to speed back up. Not that it impacted my overall time THAT much... but still.

    First three sets of overhead squats were all unbroken, and the last two I merely racked the bar on my back to give my shoulders a break.  My legs were still fairly shot from Monday's dumbbell swings and wallballs, so after a few rounds, my quads were completely smoked.  I know I was going deep into the bottom on the squats, but compared to the videos below, its possible I had some more room to drop. Hopefully working with a coach at the certification will reveal the opportunity for even more work! :S

    I ended the workout with some gymnastics-style push-ups, working my hands back towards my waist, fingers pointing back towards my feet. Man, those sucked!  I also tried a frog stance that resulted in something in my right hip I ended it there. :D  More of that to come!

    ViiVi - viivi

    Video showing some of the progressions to a full planche. Do I think I'll get there? Probably...but its gonna take a crap-ton of work!

    Total Time: 23 minutes
    Run at 6.8 mph on the treadmill

    Soundtrack: Slash's solo album. Great workout music!

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