Tuesday, April 30, 2013

Right of passage

Friday's WOD was the following:
5 rounds of:
7 muscle-ups
run 400 meters

Now, as anyone who has been reading this blog knows, I have only been doing crossfit since the beginning of February   On top of that, I came into CrossFit with about 20 years of inactivity attached to my midsection.

So needless to say, I can't do a muscle-up.

No problem. One of the greatest things about CrossFit is the fact that it can be modified or scaled to any fitness level.  So, the scaled version of a muscle-up is a band assisted muscle up.  i tried, and couldn't do those either.

So the next step down in difficulty is 3 pull-ups and 3 dips.  Since a muscle up is simply a pull-up and a ring dip, this substitution made sense.

But since 1 muscle-up = 3 pull-up & 3 dips, 7 muscle-ups = 21 pull-ups & 21 dips.  That is a lot more work.

So my Friday WOD looked something like this:
5 rounds of:
7 pull-ups
7 dips
7 pull-ups
7 dips
7 pull-ups
7 dips
Run 400 meters

Luckily, Blake put a 30 minute time cap on this beast, or else I might have been there all night.

In that 30 minutes, I completed 4 rounds.  So that is 84 pull-ups, 84 dips, and 1600 meters of running, all told.

The 84 pull-ups is the kicker, as I experienced my first major CrossFit right of passage.


That's right, I tore my palm open doing all those pull-ups.

Thursday, April 11, 2013

Diane is a bitch!

Diane kicked my ass.  As a reminider, Diane is:

21 - 225# Deadlifts

21 - Handstand pushups

15 - 225# Deadlifts

15 - Handstand pushups

 9 - 225# Deadlifts

 9 - Handstand pushups

Now, there is no way I could do this workout as prescribed above.  I have only been doing CrossFit for a couple of months afterall.  So here is how i attempted it:

21 - 185# Deadlifts

21 - Resistance Band Assisted Handstand pushups

15 - 185# Deadlifts

15 - Resistance Band Assisted Handstand pushups

 9 - 185# Deadlifts

 9 - Resistance Band Assisted Handstand pushups

But alas, my box put a 12 minute time cap on this workout.  Here is how far I got in 12 minutes:

21 - 185# Deadlifts

21 - Resistance Band Assisted Handstand pushups

15 - 185# Deadlifts

 9 - Resistance Band Assisted Handstand pushups

So, not only did I not finish Diane, but I also threw up a little bit.  It was my first time to puke from a CrossFit workout.  I would rather not do that again.

 

Wednesday, April 10, 2013

Been a while

Howdy, folks!

It has been an eventful week or two (almost a month?!?) since I last posted.

My bodyweight hasn't really changed since going up to 260-262.  But, the transformation is still happening, because I am still losing inches, so all is good on that front.

Some of these workouts are real beasts.  Just last week, I did the following workout:

Stationary Row 500 meters

20 GHD Situps (this was my first time doing these, only went down to parallel)

Stationary Row 750 meters

40 Toes-to-Bar (scaled to knees-to-elbows for me)

Stationary Row 1000 meters

60 Situps

That was an "ab-tastic" workout, let me tell you.  However, because of that workout and what it did to my abs, I ended up with very painful back spasms for the next three days.

 Tonight, I am facing my first named WOD since I was in On-Ramp, and it is Diane.  For those who don't know, Diane is:

21 - 225# Deadlifts

21 - Handstand pushups

15 - 225# Deadlifts

15 - Handstand pushups

 9 - 225# Deadlifts

 9 - Handstand pushups

Now, I am not currently able to do a handstand, much less a handstand pushup.  The last few workouts that have come up that included handstand pushups, I have scaled to using resistance band assistance to hold a handstand for a minute at a time.  I am looking forward to trying actual assisted handstand pushups tonight.

We will see.

Grunt Work (New Program Pt. 3)

I would like to take a little time to talk about CTM (CompTrain Masters) programming and training cycles. The first 8 week training cycle ...