A Minute to Win It

Looks like it was max effort day. 
He's really on the ball

My hip is feeling a lot better, and it helps that there's no running, deadlifts or any other hip-heavy exercises today, so I can keep away from it one more day...every little bit helps.  I haven't tried to mobilize the hip capsule again yet, and I think I'll wait a while until I'm confident I won't mess it up again.

Today was mellow, as is the case with a lot of strength days.  It's good that we're focusing on the shoulder press, because I feel like I need all of the shoulder strength I can muster if I want to improve with pullups, handstand pushups, ring dips, and heavier lifting overhead.

Warmup (3 Rounds with PVC):
10 Shoulder Dislocates
10 Good Mornings
10-second handstand hold

WOD
Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

We paired up on the racks and got going quicky.  Pretty cool WOD, though in retrospect we didn't think ahead about how limiting the minute rest time was as far as increasing weight goes.  Frankly neither of us was a superstar on the press, so we were happy to stay around 85-95 lbs for the whole WOD and just focused on pressing well with good speed, and fighting my urge to push press.  We got through it quickly, and Kevin programmed a little "cashout" metcon since we had some spare time left:

CASHOUT
Five Rounds for Time:
10 Ring Rows
10 Situps

Time: 7:11

That was a nice little workout.  Not the most blistering day of work at Crossfit but a good sweat and some solid strength work.

Ready for more tomorrow...

Dip Fail

I didn't realize someone brought in a camera today

No problem...

I come back from a peaceful weekend with family...resting nicely and getting my legs back from last week's crushing, and I casually check the main site for my nice little Monday...HOLY SHIT!

For time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

Um...OK then.  I guess there's some scaling in order for these pullups.  I mean I'm really happy with my progress lately, but 105 of them is a bit too big of a chunk to bite into.  I talked to Kevin about scaling and he sliced them down to 35, 20 and 15.  And I wasn't expecting the ring dips to be a walk in the park, but Kevin talked about scaling to box dips, and I figured I would give it a try at the RX'ed reps...I was so distracted by the number of pullups the dips weren't even a concern, even though they would end up being my undoing...

We warmed up with some standard stuff...some GHD situps (hadn't done these in quite a while...ouch!) and some good mornings with a PVC pipe.  MAN these were amazing for the hamstrings...I need to do more of them...felt great to get that heavy of a stretch with such a light movement...an excellent addition to my newfound mobility pallette.  Anyway we went through a couple of rounds, got set up and Kevin started the AC/DC...

3...2...1...GO!  The air squats were completely fine.   If there's an exercise in Crossfit I can handle any reasonable amount of reps in it's air squats.  I knew these wouldn't be a problem, especially after three days rest.  I broke up the pullups into groups of 5 at a time and rested about 20-30 seconds inbetween...maybe about a minute for the last two sets...the dips were TOUGH.  I broke those up too and got through the first couple of rounds.  By the last round of air squats I caught some wind and did them unbroken, but I really shredded myself during those pullups...15 very tough ones, and then I went to shit on the dips.  Had to do them one at a time, and I finally (with the entire gym already done and cheering) got full extension on the final rep...

WOD Time: 21:42

What can I say...I suck at bodyweight stuff.  I still have a lot of body weight to lose, so at some point the equation will flip and I'll be able to manage exercises like these a lot better.  For now I'll plow through and live to fight another day.

Peace...

WOD 2010-12-16 "For Load and For Time"

So basically I view every pullup as a weighted pullup.  When you tip the scale at over 300 lbs that's just the way (weigh?) it is. So when I see "weighted pullups" on the WOD I just think "Pullups".  And when I think pullups I think ring rows, because I don't have pullups yet, even with the widest support band.  I'll get there, but I need to challenge myself more on the ring rows (lower to the floor, more reps at a time).  Today I took some steps in that direction, even if the result was a bit sloppier than normal.

Warmup - Three rounds of:
10 Kettle Bell Swings
10 Good Mornings


Today's WOD:
Three rounds of:
10 Weighted pull-ups
30 Back extensions

My time: 8:20

I'm happy that my time came in under 10 minutes, which Sara said was required.  I really got after it on the back extensions.  The last 15 or so were tough, but I was able to crank them out five at a time.

Already psyched for tomorrow...

Peace.