Tuesday, November 30, 2010

10-11-30: "Diane"

CrossFit WoD for Friday, November 26th, 2010
21-15-9 reps of:
Michael Giardina 2:15, Dadi Reynir Kristleifsson 2:34, Chris Gosler3:18, Heather Bergeron 4:54 (185lbs), Kristan Clever 5:13 (225lbs), Michelle Kinney 7:15 (185lbs), Rebecca Voigt 9:03 (225lbs), Kevin Montoya 9:12 (freestanding).

Michael Giardina on today's WOD - video [wmv] [mov]
Dadi Reynir Kristleifsson on today's WOD - video [wmv] [mov]
Heather Bergeron on today's WOD - video [wmv] [mov]
Michelle Kinney on today's WOD - video [wmv] [mov]
Kevin Montoya on today's WOD - video [wmv] [mov]

Deadlift - Left, weak set up. Right, strong set up. (Better back arch, bar directly under scapulas, etc.) (crossfit.com)
Elevated foot pike push-up. Easier than handstand push-ups? Yeah. Easy? NO! (http://www.westlakecrossfit.com)

  Total Time: 10:10

Started out with jump rope again.  Focused on stringing together a ton of fast single bounces. Easily made 50-60 at a time, at a very fast turn rate.  I think I need to shorten the rope again, since it looks like I have several feet of clearance over my head, which is not ideal. According to some of the CrossFit Journal literature, (especially articles by Buddy Lee), that clearance should be in mere inches! So, maybe that'll end up helping my double-unders? Updates as they occur.

My active stretching was cut short when I realized I had started working out too late, and would soon have one of the freshman phys ed classes joining me. Fortunately (and for the first time ever), I had finally remembered to wear long pants for a deadlift workout. So, I grabbed my bar, made sure I had room for the pike push-ups, and tore into it.

I've been working on my starting position on deadlifts, and managed to keep a flatter back than I have in the past. I do tend to float a little more towards vertical as the workout progresses, just as Coach Rip warns, but I think I managed to keep a handle on it today. I was doubly impressed that for the first round, I actually managed to keep it unbroken! Sure, I thought my lungs were on fire, but still...

Oddly, I ended up trying to keep up my end of a conversation with the phys ed teacher during the third round of push-ups. Thankfully I was able to power through all 9 in between my responses, though I thought I was going to introduce him to Pukie the hard way... During my post-workout recovery, I also spent some time undoing some of his more atrocious teaching mistakes. Apparently, he was informed by Marines that when they do pull-ups, they only drop down until their elbows are at a 90 degree angle. I can't even begin to wrap my head around that... full pull-up flexion can't be too far past 60-70 degrees, which means their range of motion is only 20-30 degrees?!  You might as well not even do the dang things at that point, at least not as a functional exercise.

Other tidbits of mid-80s bodybuilding that he was passing off as strength & conditioning included having the kids try to do every rep of every exercise as "two seconds up, four seconds down."  They should also not workout again for at least 48 hours. The only two mandatory stations the kids had to hit were the squat sled and bench presses on the Smith machine.  I did what I could to correct his misconceptions on all these points, and at this point am daydreaming about taking over the weight-room classes for next year's phys ed classes. It would be easier to teach the kids correctly from scratch, rather than try to undo all of this ancient misinformation. This teacher can hardly be blamed: His sport is marathons, and though I've done everything in my power to interest him in CrossFit Endurance, as has a fellow coach of the track team, he clearly has zero personal experience in the weight room. (Which makes as much sense as me teaching thermodynamics to anyone...except me doing that wouldn't actually increase someone's chances of hurting themselves.) Sigh.

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