Countdown Day 51 – A Scaling we will go

Wednesday August 26, 2009 5:30 AM

Enjoying a juicy grassfed ribeye with my honey

Went to bed early, but 5:00 still came too soon. It didn’t help that the baby decided he was hungry at 1am and my lovely bride was dead to the world. No worries, still had time to get all my stuff together, do a pre workout weigh-in and get to the box ontime. Also, here is a pic from my meal last night:

Warm up: 500m row and lots and lots of stretching

WOD: “Nate” – AMRAP in 20:00
2 Muscle Up Progressions
4 Hand Stand Push Ups
8 Kettlebell swings (24K)

10 Rounds

Want Mohr:
40 Sprints

Thoughts:
Muscle Up Progressions - these were difficult, but since they were only two, it was easy to pound through them every round. I need to raise the rings next time.
HSPU – Since we had the rings out for the MUP – we had to do these on the wall, so instead of a push up, it was a controlled lower. The hardest thing was having to kick back up every time!
KB Swings - I used 24K for the first time today, and OMG is that heavy, after my second set, I wanted to scale lower, but pushed through it and am happy I did.

++Really challenged myself on the KB swings. Getting faster on my sprints – can feel my hip movement as I run, not sure how I should handle that, should I work to move them more or less, I’m guessing more, but if you have an idea, weigh in!
—Keep practicing those handstands!

CrossForter of the day:
Barbie – she was a madwoman today, it was like a blur trying to watch her, she really pushed herself on this. She realized that she was using a lighter kettlebell than she should have, but she definitely made up the difference in picking up her pace! Great work babs!

Weight: 200.8 (Pre-Workout) – not bad, NEED TO KEEP EATING GOOD!! Next weigh in will be Thurs night after CFF. Hope to be around 197

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CFF Day 108 – Fun?

Wednesday August 5, 2009 6:00 PM

Last night I strained my quad muscle again and was hoping not to see a running/sprinting WOD on the board. I got what I wanted b/c it was all arms today! Well…..almost all arms….

Warmup
Sprint Driveway
10 x OH Squats
10 x Pushups
10 sec Handstand
Sprint Driveway
10 x Pull ups
10 x Handstand Push ups
10 x Walking Lunges

Strength: Front Squats 5-5-5 @ 50k-60k-70K -PR

For Fun: 3 x 10 Front Squats @ 30K

WOD: AMRAP in 15:00
5 Hand Stand Push Ups (Green, Blue Bands)
5 Pull Ups (Green Band)
10.5 Rounds

Thoughts:
Strength- These felt really heavy at first, so much so that I thought I wouldn’t be able to go up in weight. Eventually I loosened up and was able to go after it. I still need major work on my squat b/c my elbows kept dipping from the poor form. The weight was a lot, but nothing I shouldn’t be able to do. That is frustrating! I have so many things to work on…why can’t I be perfect at everything?!
WOD – HSPU – these were really hard. The last round I couldn’t even kick into the Hand Stand, so I stopped and did another set of pull ups, by then my shoulders had recovered enough to give me my last set of HSPU, they were ultra hard and I know my arms are going to be drained for a little while. Pullups – Much easier than the HSPU, b/c I was using the green band – I have to start using the Blue for everything, but the target rounds was 12 and I knew I wouldn’t get there with the blue. From now on if it is 7 or Less pullups, I’m using blue and 8 or more I’m using Green. I have to get off of them eventually….the faster the better!

++ My handstand on the wall is getting better, I came off for three times for 2-3 seconds apiece – progress!
—Squats – need to work on them more during downtime