"Jason" 080526

Pack:
For time:
75 Squats

4 Muscle-ups
50 Squats
8 Muscle-ups
25 Squats
12 Muscle-ups
15 Squats
16 Muscle-ups
All MUs seated - rings about 7" above my head with my butt on the ground.

15:10

The seated MUs were stronger than before. I put my feet up on a 12" box for a few and couldn't quite get through the transition still, but a lot closer.

Squats were OK. My left hip seems to be getting into alignment more these days which is really good, and a surprise.

Very pleased.

Row, burpees 080520

Pack:
Row 1000 meters (100 strokes)
15 Burpees
Row 750 meters (75 strokes)
30 Burpees
Row 500 meters (50 strokes)
45 Burpees

23:37

Walk around the block, about 1km.
I need to be on my feet more if I want to be sure my ankle is ready to start running again next month.

Then 19 more burpees for the challenge.
10 for today.
9 for yesterday.

I was a wee bit tired yesterday and had to work on the newsletter for the club, so couldn't face them. Lack of character. Sue me, I said I was lazy.

Push-ups, SDHP, Ring dips, weighted pull-ups, HSPU 080519, Cindy

Me
Pack:
50 Push-ups
35 x 30kg Sumo-deadlift high-pull
35 Ring Dips
20 x 16kg Weighted Pull-ups, rapidly dropping to 5kg
15 Handstand Push-ups - Piked on 20" box

23:28
Splits were; 3:31, 2:06, 7:46, 8:20, 1:43.
The ring dips and weighted pull-ups felt a LOT longer than 8 minutes.

• Push-ups felt OK. Surprisingly so. Still broken, but not the terrible ordeal they normally are.
• SDHP pretty cruisy, especially when I remembered to get my hips into it.
• Dips were down to triples and doubles after about 15 reps.
• Pull-ups went 1x16kg and there wasn't going to be a 2nd, 2 x 12kg and there wasn't going to be a 3rd, 2 x 6kg and there wasn't going to be a 3rd. Then I switched to my 5kg baby dumbbell and got an attack of the stubborns. I should have dropped to dead-hangs.
• I think I need to video my HSPU, they felt too easy.

That J.T. combination of movements is a sod no matter how you spice it up. And weighted pull-ups is not how I'd have improved the "taste".

Lynette:
Cindy - Buttercups
1 x Jumping pull-up
4 x push-ups
7 x squats

8 rounds plus pull-up and push-ups.
Switched to push-ups between 2 12 boxes for the 5th round.

Clean & Jerk and Rows 080518

GD scared me so much I avoided Fridays WOD and did

21 burpees
Unbelievably the burpees were the easy part.

AMRAP 20
15 x 30kg clean & jerk
500m row

3 rounds + 4 C&Js.

That was horribly hard.

The cleans were fair to middling. Several were power cleans so I tacked a front squat on.
The jerks were, well they weren't jerks and I don't know what they were. "Uncoordinated waving of a 30kg barbell approximately overhead" is certainly accurate if not terse.

The rows got slower and slower and then even slower.
If BBoJ rows slower than that then she must be blowing herself back and forth. Certainly my desperate inhalations and heaving exhalations were definitley all that were moving me back and forth. The legs were not in any position to be contributing.

I can actually say with complete honesty, Yay burpees!

Michael 080516

"Michael Row 'til Your Butt is Raw"
(Well actually that's the situps.)

3 rounds
Row 80 strokes and hope it's 800m
25 x 20kg Good mornings
25 Supermans
50 abmat situps

28:01
Rows were 3:11, 3:25, ? (missed the lap button apparently, either that or it took me 9 minutes to cover the last 800 and I don't think I slowed down that much)

Thought I'd mix the back work up to hit both ends of the loading curve.
Man my butt is sore!

Cindy 080515, Fran

Pack - 20 minute version
20 rounds plus 3 pull-ups

I made 20! Yip-frigging-pee!

Big dawgs next time!
Woohoo!

I didn't expect to do well as I wasn't feeling particularly energetic.
Splits were:
0:35, 0:37, 0:43, 0:39, 0:46, 0:59, 0:53, 1:03, 1:05, 1:07, 1:02, 1:06, 1:03, 1:03, 1:11, 1:11, 1:02, 1:07, 1:06, 1:05
Push-ups were the limiting factor.
Pull-ups slowed down a bit and ROM decreased, from chest-to-"bar", to chin over bar.
Squats got a bit faster as I settled into it and then may have slowed slightly.
But push-ups! Oy vey!
Broken into doubles toward the end. All good though, well, good by a self-adjudicating Satellite Brand-X'er's standard.

Afterward I sponged off and got a chicken roasting and Lynette warmed up for her first Fran.
15-12-9
20kg thrusters
Beginners pull-ups/body rows

6:19

She wanted to try it since seeing me do it last week.
I wasn't too keen on her doing this because we haven't gone over thrusters yet or even front squats. I made sure she wasn't at obvious risk of hurting herself and let her get away with depth and ROM issues.

I need to be around people teaching these movements to know how to teach her properly. I figured it out for myself, so I haven't thought through how to teach people yet. And yes, I could of course, but I want to be lazy and pinch someone else' good ideas.

"Picnic". Oh, and a server migration

I had to work in Hamilton on Saturday swapping a site server over.

Lynette and I drove down and she looked over my shoulder while I did it. It took much longer than I'd planned and she was very patient.

Then we grabbed lunch at the foodcourt in Centreplace. I recently realised that if you go to one of those smorgasboard style asian places you can pass the rice or noodles and load up on stir-fried veges and variations on chicken for a reasonably zone friendly meal.

The picnic part was us taking a blanket to a park and Lynette reading and my going to sleep. After a late lunch we didn't really want any of the snacks Lynette had packed. It was extremely nice to just sit and be with her and let my head start to empty out.

Deadlifts 080514 and a bit of kipping practise

5 x 60kg
5 x 100kg
5 x 105kg
5 x 80kg
5 x 80kg
5 x 80kg

105 is the most I've lifted since I started Crossfit. It's still 35kg under my PB, but these days I'd rather improve my Fran time or get a muscle-up or HSPU than exceed that. If I can get to handling 120 for 10 I'll be happy to stick there.

At lunch time I got 5 kipping pullups in a row.

I brought lunch in, so I walked down to a park about 800m away from work that has the only playground I've found with bars high enough for me to hang from. Do they think these things are for kids or something?
Tried 3 or 4 sets and couldn't get everything to come together. On the last one I sort of forgot about concentrating on everything so much and got the 5.

My PB is 9, so it's not a record yet, but that was a oncer I've never repeated.
This time I wasn't kipping really strongly. I'll do this again and as the technique and timing settles in I'll get more swing into it, more push from the top and a stronger hip turnover.

I'm pleased about getting closer to cracking it, but finding that I can fit this in at lunch time if I eat lunch at my desk is really cool. Even if I don't get it now I will at some stage.

30 Muscle-ups 080512

I guess, The Porch

60 seated muscle-ups.

Not for time, there was no point.
I think they were the most and probably the first, honest seated muscle-ups I've ever done. Any time I used my legs too much I put my feet on a plyo-box to remind myself how it should feel if my arms were doing the work. I can't do one with my feet on the box, but it gave me the feeling
A regrettably few reps were very clean and I ended with the rings in a perfect bottom of the dip position in my armpits. Most wound up with my arms behind me which if I were dipping would have seen me doing a face plant.

I'm back to thinking I'll never get a muscle-up again, but it was a very valuable exercise.

The amount of abdominal involvement in these things was fascinating. I'm still a bit sore in the midsection after Fran (one of the reasons I know my kipping was pretty good) and I was getting a real tweak as I came through the transition. Interesting.

And I now have my first false grip blister.

Fran 080510

9x5 version
30kg thrusters
Pull-ups

9:45

I chose the 9x5 as that's roughly where my pull-ups break when I'm fresh.

Thrusters were light because since I injured my back I've found my mastery of basic squat movements is non-existent. I wasn't keen on even doing them as I'm only just beginning to work back into slow back squats after finally getting the butt-wink out of my air squats. It still takes an enormous amount of conscious control to keep the curve in my lower back with air squats and I can only just do it with 20kg back squats, so I don't see me as ready for thrusters at speed yet. Not that there was much speed! LOL

Pull-ups were a surprise. Sets of 3 and 2 for about half the rounds. Kipping well, but not continuously, so each one started from a dead-hang, but I didn't need to get off the bar for each rep. Previously kipping pull-ups were singles with my feet having to go down to reset my grip on the stupid rafter. With that getting stronger I can maybe(?) work in the push away and get a rhythm going. Maybe

I don't believe I will ever break 5 minutes for this.

Lynette did:
Diane
Butterpuppies
15-12-9
40kg deadlift
HSPU piked on knees
7:52

Only the 12rep HSPUs were broken.
Her deadlift is good, the weight was very conservative for her, but she's not practised the movement and I didn't want to overload her first time out of the gate.

Diane 080508

21-15-9
60kg Deadlift
HSPUs piked with feet on a 20" box

8:17

Just a light one to test my back and strengthen it. It stood up very well and I took the opportunity to work on my deadlift form.
Lynette watched and said I got pretty vertical on my second and third rounds of HSPUs. The first round were a bit decline pushup-y.

She had a go with the deadlift and HSPUs.
The weight was too heavy, but her form was pretty good.
HSPUs, even with her knees on the box, were a struggle but she can get enough to be able to do the WOD, so buttercups or puppies in her near future.

We're really going to need another bar soon.

Elizabeth 080506

Pack

21-15-9
40kg Hang Power cleans
Ring dips

15:28

Some of the dips were pure negatives, but by resting longer I was able to do at least a shaky single most of the time. The negatives were where I didn't rest long enough. I re-did a lot of them, but probably not all. I uh, get a bit hazy when I've got the bit between my teeth.

I'm positive that after the first few reps and excepting a couple later in the first round, I upright rowed the hang power cleans.
Lighter would have been better.

50 burpees 080504

Jump 1 foot above reach

7:30