Monday, November 29, 2010

10-11-29: "Jackie"

CrossFit WoD for Wednesday, November 24th, 2010

Mikko Salo 5:24, Austin Malleolo 5:34, Tommy Hackenbruck 5:42, Pat Sherwood 5:55, Kevin Montoya 6:13, Kristan Clever 7:13 (45lbs), Heather Bergeron 8:00 (45lbs), Rebecca Voigt 8:03 (45lbs), Katie Hogan 8:17.

WOD Demo with Tommy Hackenbruck at the Man Expo - video [wmv] [mov]
Mikko Salo on today's WOD - video [wmv] [mov]
Austin Malleolo on today's WOD - video [wmv] [mov]
Kevin Montoya on today's WOD - video [wmv] [mov]
Heather Bergeron on today's WOD - video [wmv] [mov]

Yup, probably better form than mine. Certainly better form than any of the students i share the gym with, despite my best attempts to edumacate them... (
Annie. Thrusters. If anyone tells you they like thrusters, they're clearly going to try to sell you something. The video of Tommy Hackenbruk above has awesome tips for this most essential of movements. (
Jumping pull-ups. A good sub when your own pull-ups aren't nearly fast enough... It'll make your full pull-ups better, AND run the risk of a scorching case of rhabdomyolysis if you're not careful! (

Warmed up with a good bit of jump-rope... lots of solid single bounces, jogging, side to side, and front to back steps.  Still about zero luck chaining double-unders.  Not sure where this skill went, but it's freaking frustrating to not be able to do it again.  Worked on one-legged double-unders, but stopped the 3rd time failure was marked by getting whipped across the ass with the jump-rope after it tangled in one foot or the other. Owwie.

Active stretching, including the Sampson stretch. I've started working in more ideas from the Mobility WoD, one of which is trying to open up the hip capsule in the front of the leg, a bit that suffers while sitting at a desk for 8 hours a day. I do that! I should probably work on that!  Enter the Sampson stretch! With the rear leg pinned on the ground, reaching up towards the ceiling opens up that hip capsule and encourages bits and pieces of your hips to move back towards their optimal positions, not those dictated by a lifetime of desk jockeying.

Hit the rower hard, and recorded one of my fastest 500m splits.  Unfortunately, I really ran out of gas around the 700m mark, and had to struggle to make it to the end with any sort of strength.  Total row time: 3:45.7.

45 pound thrusters.  So light, it should be easy, right?  Rotten massive distance the weight has to travel! I made it through 20 reps unbroken, then had to do a few mini-sets of 5 reps, then ended with mini-sets of 7, then 8 reps. Glad I was able to push those last few a bit. I tried to keep the rest periods as short as possible, just a few quick deep breaths to break some of the oxygen debt... man was I gassing!

At this point I was ecstatic that I had decided to sub in the jumping pull-ups.  Basically, my pull-ups are slow and painful, so using them in a brutal met-con workout like this misses the point completely.  I could have done 10 reps for an appropriate scale, or go for the volume with a slightly different approach.  I figured my legs were already getting hammered, why not hit them up, one more time?  Managed to do all of the pull-ups in two sets of 15. 

Total Time: 11:35

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