Tuesday, November 23, 2010

10-11-23: Handstand PushUps, Deadlifts, Pull-Ups, Double-Unders

CrossFit WoD for Saturday, November 20th, 2010

Seven five rounds for time of:
Austin Malleolo 7:51, Kevin Montoya 8:58, Rich Fronning Jr. 9:14, Travis Holley 9:42, Rob Orlando 10:19, Laurie Galassi 10:36 (125lbs), Kristan Clever 10:40 (135lbs), Chris Gosler 12:15, Danielle Edmundson 13:08 (125lbs), Rebecca Voigt 13:29 (135lbs), Elyse Umeda 14:08 (125lbs), Heather Bergeron 14:09 (135lbs).

WOD Demo with the women of CrossFit Santa Cruz - video [wmv] [mov]
Kristan Clever and Rebecca Voigt by Again Faster Equipment  on today's WOD- video [wmv] [mov]
Miranda Oldroyd on today's WOD- video [wmv] [mov]
Kevin Montoya on today's WOD - video [wmv] [mov]
Austin Malleolo on today's WOD - video [wmv] [mov]
Rob Orlando on today's WOD - video [wmv] [mov]
Heather Bergeron on today's WOD - video [wmv] [mov]

Yes, that does suck as badly as it looks. I can't even kick up correctly, so I end up doing mine facing the wall after scrabbling up backwards like some sort of sweaty, pale crab. Exercise makes you dead sexy. (crossfit.com)
Eva T. in perfect starting position for a deadlift. Note the *utter* lack of back rounding and the completely extended arms. Rounded back and bent arms are both signs of very bad deadlift technique. I fight both every single rep. (crossfit.com)
My kingdom for a pull-up bar with the clearance to allow either a kipping pull-up or a chest-to-bar pull-up. (crossfit.com)
Buddy Lee Coaching the double-under. This form is fantastic, as she doesn't appear to be jumping much higher than she would for a single bounce. I'm still working on this, along with most of the rest of the CrossFit Universe. (crossfit.com)
Decided to try to tackle this little beastie, but hit CrossFit Brand X for a suitable scaling.Went with "the pack" scaling, as above. After warming up and active stretching, I spent a good amount of time (10-15 minutes) trying to figure out how to kick up onto the wall into a good handstand push-up (HSPU) position.  In all that time, I think I managed to actually try to kick up fewer than 10 times, and most of the rest of the time was spent in me hissing 'F'ing Pansy!' at myself. Utter failure. So, I stretched a bit more, and resigned myself to doing my usual embarrassing scramble up the wall so that I face it (I'll need to get it recorded, since it is my goal to NEVER have to do it again sooner rather than later...).

Hit the HSPUs as hard as possible, still nowhere near a full range of motion, but definitely MORE range of motion than I've ever done before, which is a very good thing.  Could I have saved some time just going with a HSPU progression (check the video above in the workout description, they show several variations, included foot-elevated pike push-ups) as a scaling?  Probably. But I know HSPUs ought to be in my reach, so I'd rather loose the time and deal with a more limited range of motion for now, knowing that it should pay off overall. I hope.

Deadlifts were ok. 135# is light for me, even for a set of 10. However, having just done twenty of them at 245# yesterday definitely left me with a few sore spots that revealed themselves a few reps in. I'm still working on my set-up position.  Again, check the video above (or here, you lazy shit), and note that I think, in hindsight, that my back may have been too vertical. I think I definitely need outside coaching on this, as it seems like I have to go vertical to get my back into correct extension. While that may be true for my physiology, I'd like to have someone else ascertain that, or bark out a 'bend the knees more' or 'raise your butt, dummy!' where needed.

Pull-ups.  I just didn't have these today. I did one set on our pull-up monstrosity, and realized that if I kept up with that, I would end up failing in the second round.  I ended up doing the rest of them as jumping pull-ups on the frame of the Smith machine. Admittedly, at first I focused on drawing out the negatives (the downward motion out of the pull-up), but for the final few rounds, I was just trying to get my chin over the bar as fast as possible.

Double-unders. I am your medieval biotch. There, I said it, ok?  Can I *please* string just two together now, please and thank you?  Terrible day with double-unders. I had more luck nailing one from a literally dead stop (I had enough to practice today...), but couldn't manage to get even two to string.  Well, that's not entirely true. At one of the later rounds, I did get 5-6, but I was already so gassed that I could barely keep count.  Coulda been just four reps for all I know.

Total time: @28:30

There was a lot of sucking wind time between rounds, and I lost just a ton of time sucking at double-unders. i seriously feel that, had i been more concerned with a good time and gone with tuck jumps, I could have shaved at least 5, if not 10 minutes off my total time.

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