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| Wall-assist handstand push-ups. I'm not there yet. Soon enough. (crossfit.com) |
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| Um, this is just silly. Impressive, but silly. (crossfit.com) |
WoD: 10! UP
- Handstand Push-Ups (knees on high box)
- Double-Unders
Total time: 7:12
Wednesday, August 31, 2011
11-08-31: Handstand Push-Ups and Double-Unders
Elm City CrossFit WoD for Wednesday, August 31st, 2011
WoD: 10! UP
Total time: 7:12
WoD: 10! UP
Total time: 7:12
Tuesday, August 30, 2011
11-08-30: Nicole
Elm City CrossFit WoD for Tuesday, August 30th, 2011
Benchmark WoD: "Nicole" - 20min AMRAP
NOTE: Protect your hands: if you rip your WOD is terminated!
A pretty simple WoD... each round, you run a 400m (2x around the ECC parking lot), then do as many pull-ups as you can in a single set. If your hands come off the bar, or you're stuck resting at the bottom of the band, your round is done, and you're back on the run.
I felt pretty good on the runs, all 6 of them, though good is relative. I didn't feel like I was going to die, which for me is a great improvement. See my most recent post for reasons why I still think running sucks. Or at least, I still suck at it.
Pull-ups were even worse, but these have always been an issue for me. Part of it is being a big dude, but considering Coach Joe worked out with us today, and he's easily got a dozen pounds on me (pure muscle, mind you), AND he knocked out almost my entire total of pull-ups in his FIRST round, clearly the "big dude" hypothesis of sucking at pull-ups is out the window. Man, was THAT ever a convoluted sentence. Sorry. It's just a matter of working more on the pulling movements. Everyone manages to focus on pushing movements when they work out on their own (see my many years of weight lifting (on and off) doing ALL pressing movements.)
Total pull-ups: 47
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| Pull-ups. (crossfit.com) |
 |
| When this guy tells you to run, you'd best get running. (elmcitycrossfit.com) |
Benchmark WoD: "Nicole" - 20min AMRAP
- 400m Run
- Max Rep Pull-ups
NOTE: Protect your hands: if you rip your WOD is terminated!
A pretty simple WoD... each round, you run a 400m (2x around the ECC parking lot), then do as many pull-ups as you can in a single set. If your hands come off the bar, or you're stuck resting at the bottom of the band, your round is done, and you're back on the run.
I felt pretty good on the runs, all 6 of them, though good is relative. I didn't feel like I was going to die, which for me is a great improvement. See my most recent post for reasons why I still think running sucks. Or at least, I still suck at it.
Pull-ups were even worse, but these have always been an issue for me. Part of it is being a big dude, but considering Coach Joe worked out with us today, and he's easily got a dozen pounds on me (pure muscle, mind you), AND he knocked out almost my entire total of pull-ups in his FIRST round, clearly the "big dude" hypothesis of sucking at pull-ups is out the window. Man, was THAT ever a convoluted sentence. Sorry. It's just a matter of working more on the pulling movements. Everyone manages to focus on pushing movements when they work out on their own (see my many years of weight lifting (on and off) doing ALL pressing movements.)
Total pull-ups: 47
Friday, August 26, 2011
11-08-26: Skill work and why running sucks.
Elm City Crossfit WoD for Friday, August 26th, 2011
Buy-in: Skill Development
On to the gymnastic movements. At some point a few years ago, I suddenly realized that gymnasts were basically the most usefully strong people, pound for pound, on the planet. I think it was watching John Roethlisburger move from a push-up planche type position to a hand stand by just raising his legs. To me, that's STILL magical. That amount of core stability and overall strength is just... beyond. I don't know if I'll ever get there, since it seems more like the kind of skill you start working on when you're 4-5, and manage to keep for only a few years past your ultra-prime stage. Either way, I have nothing but respect for gymnastic type movements, especially for being so bad at most of them!
To work the progressions for the handstand push-up, I did several wall-climbs, where you start in a push-up position with your feet to the wall, put your feet on the wall, and slowly walk your hands backwards while moving your feet up the wall. Ideally, you should go from belly on the floor to belly on the wall. After doing a few of those, I started experimenting with trying to pull one hand off the floor, and readjusting my body over the one remaining arm. This was NOT very successful, so I changed tactics, and began doing lateral wall walks, along the wall. This still works the single arms, but doesn't focus on how long each hand is off the ground. Similar work, different trigger, different measurement.
After rolling out my wrists again, it was time for the time trial. 1.5 miles. The longest single run I've attempted since starting at ECC. Actually, probably the longest single run I've ever attempted. (Not true, just realized I've attempted 5K runs around the reservoir in Central Park on at least two occasions, which would be double today's run.) The "course" involved running to the right out of the parking lot, going down to the traffic light at the end of the road, and coming back. The worst part of the run is in the approach and return from the light itself, where the road drops down on the way out, requiring a bit of a climb on the way back. If I wasn't already gassed, the hill wouldn't be too bad. However, it was on the hill where I managed to go from third to second place, which I managed to keep to the end.
I walked twice during the run, neither time for very long, maybe 10-12 paces while I tried to reset my breathing and my thinking. What I hate most about running, and the reason why this entry has "why running sucks" in the title, is that there's almost no distraction from the sound of your own labored breathing. All I can ever think about is how much it hurts to breath, and am I breathing too loud, do I sound like I'm panting, do I sound like an idiot, should I be breathing faster and shallower, how do runners do it, how do marathoners keep this up for hours at a time, how do ultra-marathoners do this for days at a time, this can't be normal, oh god, there's a stitch in my side.... and on and on.
What I have discovered over the years is how to avoid developing a stitch. When I start breathing heavy (you know, 3 steps in), I try to remember to inhale for an odd number of strides, then exhale for an even number of strides. The upshot is that it takes an odd number of strides overall for the full cycle, which means if one inhale starts on the left foot, then the next inhale will start on the right. I find that having the breathing alternating with the footwork means I'm not always inhaling when my left foot strikes, and always exhaling on the right foot (or maybe all the breathing is tied to a single foot, it doesn't really matter for this discussion). With an odd number of footfalls, the inhale/exhale cycle alternates feet, keeping any given muscle/impact stress from building up. Maybe its all in my head, but when I can focus on that for a bit, I get WAY fewer stitches.
Running still sucks. Unless you're a running back, in which case its the greatest thing ever. I wonder if there's a way to integrate running back-style workouts into crossfit. I wonder how much the cage with the heavy pads in it that you have to run through costs... that would be AWESOME!!!
Total time: 12:38
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| Coach Jorgy demos ring handstand push-ups. A bit out of my league. A bit. (diablocrossfit.com) |
 |
| How I ALWAYS feel when I run. (thesimpsons.com) |
 |
| How I'd LIKE to feel. Herschel Walker setting the Falcons straight. (nfl.com) |
Buy-in: Skill Development
- Handstand Push-Ups
- 1.5m Run
On to the gymnastic movements. At some point a few years ago, I suddenly realized that gymnasts were basically the most usefully strong people, pound for pound, on the planet. I think it was watching John Roethlisburger move from a push-up planche type position to a hand stand by just raising his legs. To me, that's STILL magical. That amount of core stability and overall strength is just... beyond. I don't know if I'll ever get there, since it seems more like the kind of skill you start working on when you're 4-5, and manage to keep for only a few years past your ultra-prime stage. Either way, I have nothing but respect for gymnastic type movements, especially for being so bad at most of them!
To work the progressions for the handstand push-up, I did several wall-climbs, where you start in a push-up position with your feet to the wall, put your feet on the wall, and slowly walk your hands backwards while moving your feet up the wall. Ideally, you should go from belly on the floor to belly on the wall. After doing a few of those, I started experimenting with trying to pull one hand off the floor, and readjusting my body over the one remaining arm. This was NOT very successful, so I changed tactics, and began doing lateral wall walks, along the wall. This still works the single arms, but doesn't focus on how long each hand is off the ground. Similar work, different trigger, different measurement.
After rolling out my wrists again, it was time for the time trial. 1.5 miles. The longest single run I've attempted since starting at ECC. Actually, probably the longest single run I've ever attempted. (Not true, just realized I've attempted 5K runs around the reservoir in Central Park on at least two occasions, which would be double today's run.) The "course" involved running to the right out of the parking lot, going down to the traffic light at the end of the road, and coming back. The worst part of the run is in the approach and return from the light itself, where the road drops down on the way out, requiring a bit of a climb on the way back. If I wasn't already gassed, the hill wouldn't be too bad. However, it was on the hill where I managed to go from third to second place, which I managed to keep to the end.
I walked twice during the run, neither time for very long, maybe 10-12 paces while I tried to reset my breathing and my thinking. What I hate most about running, and the reason why this entry has "why running sucks" in the title, is that there's almost no distraction from the sound of your own labored breathing. All I can ever think about is how much it hurts to breath, and am I breathing too loud, do I sound like I'm panting, do I sound like an idiot, should I be breathing faster and shallower, how do runners do it, how do marathoners keep this up for hours at a time, how do ultra-marathoners do this for days at a time, this can't be normal, oh god, there's a stitch in my side.... and on and on.
What I have discovered over the years is how to avoid developing a stitch. When I start breathing heavy (you know, 3 steps in), I try to remember to inhale for an odd number of strides, then exhale for an even number of strides. The upshot is that it takes an odd number of strides overall for the full cycle, which means if one inhale starts on the left foot, then the next inhale will start on the right. I find that having the breathing alternating with the footwork means I'm not always inhaling when my left foot strikes, and always exhaling on the right foot (or maybe all the breathing is tied to a single foot, it doesn't really matter for this discussion). With an odd number of footfalls, the inhale/exhale cycle alternates feet, keeping any given muscle/impact stress from building up. Maybe its all in my head, but when I can focus on that for a bit, I get WAY fewer stitches.
Running still sucks. Unless you're a running back, in which case its the greatest thing ever. I wonder if there's a way to integrate running back-style workouts into crossfit. I wonder how much the cage with the heavy pads in it that you have to run through costs... that would be AWESOME!!!
Total time: 12:38
Wednesday, August 24, 2011
11-08-24: Clean & Jerk Madness
Elm City CrossFit WoD for Wednesday August 24th, 2011
Strength: 3 x 6
My PR weight is 125#, so the strength portion was done with 85#, and the WoD with 95#. My wrists and forearms are *still* sore from last week's farmers carries, and the receiving position of the C&J didn't do me any favors, which added yet another thing to worry about throughout the workout. For the WoD, I ended up alternating sets of regular push-ups with fist push-ups, which allowed me to keep my wrist straight, which felt much better. Being out of shape on the fist push-ups meant that they knocked the crap out of my hands, instead.
"It's always something." - Gilda Radner
I ended the workout tired, sore, and sweating, so there was definitely some good work going on, but I can't shake the feeling that, having struggled with form the whole way through, that the workout wasn't as good as it could have been. Meh.
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| Sage Burgener demonstrates the Clean & Jerk. Click the link to Olympicize the picture. (crossfithawk.com) |
 |
| (motherfitness.com) |
Strength: 3 x 6
- Clean and Jerk @ 70% w/
- 45 seconds between sets
- 1 Clean & Jerk @ 80%
- 5 Shoulder-Width Push-ups
My PR weight is 125#, so the strength portion was done with 85#, and the WoD with 95#. My wrists and forearms are *still* sore from last week's farmers carries, and the receiving position of the C&J didn't do me any favors, which added yet another thing to worry about throughout the workout. For the WoD, I ended up alternating sets of regular push-ups with fist push-ups, which allowed me to keep my wrist straight, which felt much better. Being out of shape on the fist push-ups meant that they knocked the crap out of my hands, instead.
"It's always something." - Gilda Radner
I ended the workout tired, sore, and sweating, so there was definitely some good work going on, but I can't shake the feeling that, having struggled with form the whole way through, that the workout wasn't as good as it could have been. Meh.
Tuesday, August 23, 2011
11-08-23: Running, Rowing and Kettlebell swings
Elm City CrossFit WoD for Tuesday, August 23rd, 2011
Warm-up (for the next two weeks):
I was pretty happy with this workout. My wrists and forearms were *still* tender from last Wednesday's farmer's carries, but due to the kettlebell motion being generated completely from the hips, I really don't think this did too much more damage to whatever's sore/impinged/healing/etc. I ran the first 6 rounds, knowing that's way more a weakness than rowing, but by the end of the 7th round, my lungs were finally on fire enough for me to be happy to see one of the rowers unoccupied after finishing up the that round's kettlebell swings. I ended up rowing the 8th and 9th rounds, running the tenth, and was 2/3s of the way through another row when the 20 minutes was up.
I really tried to minimize rest time, extracting as much "rest" as I could from the transition to and from the kettlebell, especially while chalking up. I just wanted to avoid standing over the kettlebell, willing myself to pick it up, which I think I was very successful at. I also wanted to avoid walking during any of the runs. The only "cheap" rest I got was on one of the rounds where I rowed, where I got to wait for 5-10 seconds while someone got themselves off the rower. Ah, sweet blissful oxygen.
Total rounds: 10 plus a little rowing
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| Kristan Clever and Annie Thorisdottir in the 2010 CrossFit Games. (Crossfit.com) |
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| Because pictures of kids doing CrossFit are just awesome. (crossfit.com) |
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| One-arm kettlebell swings, as demonstrated by Jeff Martone (crossfit.com) |
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| Tell me again what your excuse is? I think this guy might want to have a word with you about your "excuses." (crossfit.com) |
Warm-up (for the next two weeks):
- SMR (Self-Myofacial Release (Foam Rolling)):
- Gastroc/Soleus (Calves and surrounding areas)
- ITB/Quad (quads and surrounding areas)
- Thorasic/Lats (back)
- Active Stretching:
- Leg Swings
- Scorpion
- Balance and Stability:
- Lateral Step-up 2 Balance w/ Press and Hold
- SAQ Drill:
- Ladder: in-in-out-out (forward and side)
- 150m Row or 200m Run
- 5ea arm KBS 55/70
I was pretty happy with this workout. My wrists and forearms were *still* tender from last Wednesday's farmer's carries, but due to the kettlebell motion being generated completely from the hips, I really don't think this did too much more damage to whatever's sore/impinged/healing/etc. I ran the first 6 rounds, knowing that's way more a weakness than rowing, but by the end of the 7th round, my lungs were finally on fire enough for me to be happy to see one of the rowers unoccupied after finishing up the that round's kettlebell swings. I ended up rowing the 8th and 9th rounds, running the tenth, and was 2/3s of the way through another row when the 20 minutes was up.
I really tried to minimize rest time, extracting as much "rest" as I could from the transition to and from the kettlebell, especially while chalking up. I just wanted to avoid standing over the kettlebell, willing myself to pick it up, which I think I was very successful at. I also wanted to avoid walking during any of the runs. The only "cheap" rest I got was on one of the rounds where I rowed, where I got to wait for 5-10 seconds while someone got themselves off the rower. Ah, sweet blissful oxygen.
Total rounds: 10 plus a little rowing
Monday, August 22, 2011
11-08-19: Push-Ups, Pull-Ups and Skill Work
Elm City CrossFit WoD for Friday, August 19th, 2011
Buy-in: 5-10-5-15
WOD: Skill Work/Work Your Weakness
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| Push-ups. Sort of. Don't try this at home. (crossfit.com) |
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| Pull-ups. I wish I could smile at the top of one. Someday. (crossfit.com) |
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| Muscle-ups. Dynamic. Awesome. I can't wait to be able to do one! (crossfit.com) |
Buy-in: 5-10-5-15
WOD: Skill Work/Work Your Weakness
Still in agony from Wednesday's workout, I took this as a sort of slow, active recovery kind of day. Hit the buy-in as hard as possible, but even with a fairly stout band (the thick blue one) ended up finishing second to last, and the guy who came in last had done the same workout and was doing this one with full body-weight pull-ups, so he beat me overall, easily.
For the WoD, we were to pick whatever skill we wanted, and work on the progressions leading up to it. I chose muscle-ups, as it would allow me to continue working upper body while ignoring my leaden lower body to a large extent. I worked on the false grip, dips, control position, and some transitions from hanging under the rings in a false grip to the above the ring position. Sadly, my grip was so shattered as well that my usually crappy false grip was actually even worse than usual. Definitely a recovery day overall.
Note: Three days later (I'm finishing this on Monday afternoon) my wrists and forearms are still pissed at me. Uh oh. To the fish oil and advil, batman!!
Wednesday, August 17, 2011
11-08-17: Walking Lunges, Farmer Carries, and Tire Flips
Elm City CrossFit WoD for Wednesday August 17th, 2011
WoD: 2 Rounds-Rest as needed between each
 |
| Walking lunges. I thought these would be the worst and I was RIGHT! Shorter strides hurt the knees, and you need to do more. Longer strides are easier on the knees, you get to do less, but they are also a bit harder. No way to win this one. (crossfit.com) |
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| Farmer's carry. Note the pain face. It is accurate. We did kettlebells or dumbbells, with are markedly easier than barbells. And with far lighter weights. (crossfit.com) |
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| Tire flips! This is how I felt on the lighter tires. However, I was unable to even budge the biggest tire, so at least there's room to grow! (crossfit.com) |
WoD: 2 Rounds-Rest as needed between each
- 200m Walking Lunge
- 200m Kettlebell Farmer's Walk 55#
- Tire Flips 7, 5, 3 (<- refers to increasingly heavy tires, and the number of flips required)
Walking lunges were everything I feared. Just awful. The burning in the quads, the burning in the glutes, the ever-tightening hip-flexors. Just brutal. This was the slowest part of both rounds, and the slowest to recover from, obviously.
The farmers walk (done with 55# kettlebells) was kind of hard, but more just for grip and shoulder issues. Had to rest once on the first round and twice on the second go-round, but overall not too shabby.
Tire flips. Finally. The 2 lightest tires were almost painfully easy, the heavier tire was sort of tough, but easy enough for the three reps called for. For the second round, I tried the heaviest tire. I barely got the edge off the ground, but I think my form was all wrong. While I was able to easily deadlift the lighter tires, I think the heaviest one requires more of a horizontal start, judging by the pictures I found online. I'll have to play with that a bit, and do some more research. Still, awesome to cross something else off the list!
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