Monday, February 27, 2012

12-02-27: Squats, Push-Ups, Pull-Ups and Sit-Ups (Oh My!)

Elm City CrossFit WoD for Monday, February 27th, 2012
Camille LeBlanc-Bazinet demonstrating excellent air squat form.

Pull ups from the bottom position (note the *fully* extended arms...

Just about the bottom of the push-up position (chest to the deck).

MOAR push-ups!!

Band-assist pull-ups. Chin well above the bar. Hm, if chest-to-bar pull-ups come up in these games, I'm screwed. File that away for later processing...

Top plank position of the push-up. Notice the utter lack of arch or cav-in in her core. Perfectly straight. (THough there is discussion (over at T-Nation) as to whether its appropriate, or better, to have a little arch to relieve pressure/stress from... something. The article didn't make much sense, and boiled down to their usual "It's easier (read: has less impact), so therefor its better" argument. Not sure if I agree or not. There may well be applications of their logic... I guess.

Huzzah for animated GIFS showing the correct way to use the ab-mat. However, for our purposes, she never comes all the way up to the top (shoulders in FRONT of the hip-crease), so these are all No-Reps... for all eternity. Shame, really...

WOD: 2 x 2min each
  • Squats1 / Sit-Ups 2
  • Push-ups
  • Pull-ups
  • Rest
After nearly 5 days of DOMS (delayed-onset muscle soreness) from last Wednesday's beatdown, which carried over the CrossFit Open burpee challenge on Saturday, it was nice to finally be getting some pain-free movement back into my quads this morning. The muscles are still sore, but actually going up and down stairs, or sitting down in a chair or getting up, are no longer actions that inspire existential dread. The body heals and adapts...

So, obviously, it was time for more squats, and other bodyweight fun times. Simple workout: got through the list of movements twice (first movement changes between sets, squats in the first set, sit-ups in the second), resting between those rounds. As many of us were in the same agony boat I had been in as recently as the day before, we were cautioned to take the squat round easy, and use it as more of a tune-up, getting the blood flowing, rather than going all out and doing more damage, and increasing the possibility of a nice case of rhabdo. This would NOT be a good outcome, so everyone seemed to take the warnings to heart.

After cruising through the squats, it was time to feel weak on the push-ups (again) before feeling WAY weak on the pull-ups (small blue band for the assist) before earning a much needed two minute break. Second time through, it was ab-mat sit-ups instead of squats, then push-ups and pull-ups again (this time with a much stouter green band).  My weakness on pull-ups is definitely from the very bottom of the hole, since once I get going (at least in a band) completing the pull-up isn't that hard... but getting going out of the bottom is just the worst! My best guess at how to target that is to add in pull-ups to every warm-up, dead hang, from the full-on bottom position, NO band assist. Just a few reps at a time, to work those specific muscles. Here's hoping.


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