It's been a long time blah blah blah Ashley Thompson Denton made me blah blah blah I hate Paul Potorti blah blah blah
To appease people like Mitchell Rosser who say I don't talk enough about the "live" portion of my blog:
I had a nice lunch with Paul Saturday after working out at CFD...I paid, which makes him the luckiest girl in the world. I hope I didn't send him the wrong message, as I will not be calling him back.
Saturday night I was talked into going out to Ruckus with some people. My normal cheat day interfered a little and I only had 2.5 Red Oaks...and passed up chip and guac. I also only ate 8/10 slices of my large pizza and had 2 cookies...I think my stomach is shrinking.
Sunday was a nerd fest as I watched Harry Potter and the Deathly Hallows Pt 1 and the Chronicles of Narnia: Voyage of the Dawn Treader.....I watched them both alone and then cried myself to sleep.
That brings us to shit some of you (Ashley) might actually care about (I don't care if Paul gets bored, he sucks - ask Jeff).
Today I went with Rick to CrossFit Clayon. After watching a video on the CF Journal I had a WOD in mind and Matt agreed it was the right choice.
5-4-3-2-1
Deadlift, 315
Muscle Ups
5-4-3-2-1
C&J, 225
HSPU
5-4-3-2-1
Snatch, 135
Burpee w/ lateral hop over bar
The idea was the perform the 5-1, strip off a 45 and go on to the next couplet. The guys (James Hobart and Austin Malleolo (sp)) stated there goal was sub-10 since Graham Holmberg did it in about 10:17 or so.
I decided to wisely lower my weights to 275/185/95 for the couplets as I've never had more than 215 over head...except for this one time, but that was before Paul lost weight.
Matt being the champion that he is went RX and Rick used 275/165/85.
This. WOD. sucked. I immediately texted Ashley after to tell her such. I couldn't string together MU's together in the first set of 5...mental block I think. Once I talked myself through it I didn't have any more problems. The cleans felt pretty easy, but I missed a few jerks which def. cost me. Snatches were the easiest and I def. should have gone with 115.
Matt seemed to struggle and miss some reps as well. You could tell that we all thought this would be "easier" than it was. I made the joke at one point that this was a really fun "chipper".
All in all it was a pretty good workout. I finished in 26:11 and Rick in about 32...Matt was probably done around the 20min mark. Everything hurts. My back is fried and my shoulders are red. I plan on going back to play with Matt's balls...umm, stop. His new Hybrid Athletic Mold Made Atlas Stones. Ashley is invited as well...on a Thursday.
I hope you enjoyed my blog today. If not, fuck you.
Side Bar: I'm trying an experiment based on research. The experiment? If I talk shit about Paul Potorti will he find my blogs more or less interesting? He probably got excited just because I mentioned his name.
Showing posts with label muscle-up. Show all posts
Showing posts with label muscle-up. Show all posts
Monday, April 18, 2011
Sunday, March 6, 2011
Globo Rings
It seems these days I'm lucky to update this thing every other day or so. It's really turned into more of a workout journal than an actual blog. I'm sure it will get more interesting when the CrossFit Opens start and I have some stuff to talk about. On that note, the title of this post...we finally have rings up at LFF now! Thanks to Eric for approving it and Andy for getting them up. Now I don't have to stress if I need to do MUs and can't make it to CFD.
I had a 10am client today so I decided I would go to LFF at 8am (since I was up anyway) and get my workout in. I did the CFNE wod and then decided to do the mainpage one as well since tomorrow is a rest day.
CFNE
3 Rounds
Row 500m
Run 400m
3 min rest
Running after rowing...evil. My legs almost collapsed right out of the gate.
By round, it went 3:31, 3:38, and 3:42.
Bench Press 5-4-3-2-1-1-1
185x5
195x4
205x3
215x2
225x1
230x1
235x1
I wasn't really sure exactly what was expected out of this rep scheme so I just worked up to a manageable weight for each rep range. It's probably been a good 2 months since I've done bench press, so I didn't know what to expect.
Mainpage WOD
4 rounds
7 Muscle-Ups
15 Deadlifts, 225lb
30 Walking Lunges
Just wasn't feeling this workout at the beginning. I slowly made my through the first 2 rounds and then actually decided to push it a littler harder. Needless to say it was already too late into the damn thing to get a good time, but I go the work done.
16:08
It was a little harder than I thought...due to attempting the 7's yesterday. I say attempting because I only had time to make it through 5 of the 7 rounds before having to stop and teach a class.
For those of you that don't know, here's the 7's:
7 Rounds
7 Handstand Pushups
7 Squat Thrusters, 135lb
7 Knees-to-Elbows
7 Deadlift, 245lb
7 Burpees
7 KB Swings, 70lb
7 Pull-Ups
I made it through the 5 rounds in 25:11
I had a 10am client today so I decided I would go to LFF at 8am (since I was up anyway) and get my workout in. I did the CFNE wod and then decided to do the mainpage one as well since tomorrow is a rest day.
CFNE
3 Rounds
Row 500m
Run 400m
3 min rest
Running after rowing...evil. My legs almost collapsed right out of the gate.
By round, it went 3:31, 3:38, and 3:42.
Bench Press 5-4-3-2-1-1-1
185x5
195x4
205x3
215x2
225x1
230x1
235x1
I wasn't really sure exactly what was expected out of this rep scheme so I just worked up to a manageable weight for each rep range. It's probably been a good 2 months since I've done bench press, so I didn't know what to expect.
Mainpage WOD
4 rounds
7 Muscle-Ups
15 Deadlifts, 225lb
30 Walking Lunges
Just wasn't feeling this workout at the beginning. I slowly made my through the first 2 rounds and then actually decided to push it a littler harder. Needless to say it was already too late into the damn thing to get a good time, but I go the work done.
16:08
It was a little harder than I thought...due to attempting the 7's yesterday. I say attempting because I only had time to make it through 5 of the 7 rounds before having to stop and teach a class.
For those of you that don't know, here's the 7's:
7 Rounds
7 Handstand Pushups
7 Squat Thrusters, 135lb
7 Knees-to-Elbows
7 Deadlift, 245lb
7 Burpees
7 KB Swings, 70lb
7 Pull-Ups
I made it through the 5 rounds in 25:11
Tuesday, February 22, 2011
Day of Birth
Happy Birthday to me...and George Washington!
I just watched the CrossFit Journal video on the mainpage and I am super excited to see that Reebok is developing new footwear and apparel with the help of CrossFit greats like Mikko Salo. It reassures me that the $10 million deal between CrossFit and Reebok was indeed a good idea.
The Opens are 3 weeks away. Starting tomorrow I'll be back to 100% paleo and tracking...until then, I'll continue to be as fat as Paul Potorti.
Today's workout was my birthday WOD at CF Durham....and it was brutal.
Muscle-Ups
x5/4/4/5/4
"Mike's Birthday WOD"
AMRAP 9 min
9 Deadlifts, 135lb
7 Squat Cleans, 135lb
5 Shoulder-to-Overhead, 135lb
4 Rounds + 9 Deadlifts
Rest 3 min
AMRAP 3 min
Burpees (jump to 6" above reach)
41 Burpees
Legs are toast. I really wanted five rounds, but alas it just did not happen today.
I just watched the CrossFit Journal video on the mainpage and I am super excited to see that Reebok is developing new footwear and apparel with the help of CrossFit greats like Mikko Salo. It reassures me that the $10 million deal between CrossFit and Reebok was indeed a good idea.
The Opens are 3 weeks away. Starting tomorrow I'll be back to 100% paleo and tracking...until then, I'll continue to be as fat as Paul Potorti.
Today's workout was my birthday WOD at CF Durham....and it was brutal.
Muscle-Ups
x5/4/4/5/4
"Mike's Birthday WOD"
AMRAP 9 min
9 Deadlifts, 135lb
7 Squat Cleans, 135lb
5 Shoulder-to-Overhead, 135lb
4 Rounds + 9 Deadlifts
Rest 3 min
AMRAP 3 min
Burpees (jump to 6" above reach)
41 Burpees
Legs are toast. I really wanted five rounds, but alas it just did not happen today.
Tuesday, February 15, 2011
Reporting In
It's been awhile since I posted because I've been extremely busy. I'm going to try and update the past few days.
USAW Lv 1 Sports Performance Coach Certification
This cert. was by far the BEST coaching course I have ever taken. Right away, Glenn told us that he was going to skim through the book so we could go straight to hands-on coaching. We spent the first day reviewing and going over progressions for the snatch. Since this is arguably the hardest lift to master/coach we ended up running over and having to finish on Saturday. We also went over Jerk and Clean progressions (separately) and power assistance exercises. Overall, the weekend was awesome. I met some great people and had a lot of fun learning how to be a better coach.
Monday after the cert. I really wanted to work on some Olympic Lifting. I abandoned my CrossFit stuff for the day and instead focused on the Snatch. I used the progressions as my warm-up and then attempted to max out. The session went like this:
Snatch Progressions (OH Squat, Snatch Balance, High Hang Snatch, Above/Below Knee Snatch)
Snatch
75x3
95x1/1
115x1/1
135x1/1/1
145x1
155xF
155xF
160xF
165xF
165x1 (7.5lb PR)
Back Squat
225x3x3
Today I decided to work on the Clean&Jerk. I went through similar progressions as I used for the Snatch.
C&J
75 - singles
95 - singles
115 - singles
135x1
155x1
155x1
185x1
215xF
215xF
215xF
215x1 (10lb PR)
There's something to be said for persistence! I knew the biggest thing holding me back on this lift was my brain. Once I finally talked myself into proper set-up and execution it went up nicely...notice I didn't say easily.
CFNE WOD
12-9-6-3
Front Squat, 135lb
Chest-to-Bar Pull-Ups
Handstand Push-Ups
7m 51s
By far the hardest thing about this WOD was the HSPU. I need to get better at bodyweight gymnastics stuff (pistols, HSPU) if I stand any chance at sectionals....ugh
10 min Ladder
1 Power Clean, 155lb
1 Muscle-Up
2 PC
2 MU
etc.
6 Rounds + 3 PC
Legs are spent from the past 4 days. I don't think I'm going to do a double today....
USAW Lv 1 Sports Performance Coach Certification
This cert. was by far the BEST coaching course I have ever taken. Right away, Glenn told us that he was going to skim through the book so we could go straight to hands-on coaching. We spent the first day reviewing and going over progressions for the snatch. Since this is arguably the hardest lift to master/coach we ended up running over and having to finish on Saturday. We also went over Jerk and Clean progressions (separately) and power assistance exercises. Overall, the weekend was awesome. I met some great people and had a lot of fun learning how to be a better coach.
Monday after the cert. I really wanted to work on some Olympic Lifting. I abandoned my CrossFit stuff for the day and instead focused on the Snatch. I used the progressions as my warm-up and then attempted to max out. The session went like this:
Snatch Progressions (OH Squat, Snatch Balance, High Hang Snatch, Above/Below Knee Snatch)
Snatch
75x3
95x1/1
115x1/1
135x1/1/1
145x1
155xF
155xF
160xF
165xF
165x1 (7.5lb PR)
Back Squat
225x3x3
Today I decided to work on the Clean&Jerk. I went through similar progressions as I used for the Snatch.
C&J
75 - singles
95 - singles
115 - singles
135x1
155x1
155x1
185x1
215xF
215xF
215xF
215x1 (10lb PR)
There's something to be said for persistence! I knew the biggest thing holding me back on this lift was my brain. Once I finally talked myself into proper set-up and execution it went up nicely...notice I didn't say easily.
CFNE WOD
12-9-6-3
Front Squat, 135lb
Chest-to-Bar Pull-Ups
Handstand Push-Ups
7m 51s
By far the hardest thing about this WOD was the HSPU. I need to get better at bodyweight gymnastics stuff (pistols, HSPU) if I stand any chance at sectionals....ugh
10 min Ladder
1 Power Clean, 155lb
1 Muscle-Up
2 PC
2 MU
etc.
6 Rounds + 3 PC
Legs are spent from the past 4 days. I don't think I'm going to do a double today....
Thursday, February 10, 2011
I Hate Spiders
After seeing what today's WOD was going to be I decided to ditch my much needed rest day. The workout appeared a week ago on the CF Mainpage and recently on CF New England's site as well (possibly the same day). I had no idea what time would be considered good, I just wanted to push myself and see what I could do.
Dave led today, as he usually does on Thursday, and the focus was on muscle-ups. He suggested I work on strict false grip MUs instead of adding weight to my kipping ones. He knows more than Paul Potorti...and me. I did a few strict MU, but my main focus was on mobility and warming-up.
I did:
mobility band and ball work
2x25 GHD Sit-Ups
Squat Thrusters 65x5, 95x5, 135x1 - just to feel out the weight
I also practiced weighted pull-ups with various methods (vest, dumbbell, weight plates, kettlebell)
"Tarantula" (as it's called by CF New England)
15 Squat Thrusters, 135lb
15 Weighted Pull-Ups, w/35lb
21 Squat Thrusters, 95lb
21 Weighted Pull-Ups, 2/20lb
36 Squat Thrusters, 65lb
36 Pull-Ups
The fastest time on the board prior to "3,2,1...GO" was around 14 minutes. My only goal was to go sub-14 and push as hard as I could.
The rounds went (to the best of my memory) like this:
[Paul Potorti inspired play-by-play]
15 Thrusters @ 135lb - managed to get all 15 in a row, although the last 2 were a struggle
15 W. Pullups @ 35lb - I used a belt with weight plates for this. The challenge was that too much kipping motion would make the plates swing too much. I had to abandon my kip and did all of these pretty strict. I believe broken into a set of 10 and 5.
21 Thrusters @ 95lb - My game plan was to hit 3 sets of 7 reps and move on. I did 7, 8, and 6 instead.
21 W. Pull-Ups @ 20lb - Used a weight vest for this. One of the 1lb weights fell out of the vest when I put it on so I quickly put it in my pocket and jumped on the bar. I did 11 Pull-Ups and then 2 quick sets of 5...butterfly kip, since it was doable.
36 Thrusters @ 65lb - My goal was 3 sets of 12 reps. I manged 12 in a row on the first set, but then broke the following sets into 8.
36 Pull-Ups - I jumped on the bar as soon as I could breathe. I managed 12 Pull-Ups before dropping and then jumped up and did another 10. The last 14 were broken a bit since my arms were not cooperating.
Overall time for the WOD was 10min 10sec
Overall, this workout was actually pretty fun. I still hate spiders. Only slightly less than Paul Potorti.
Dave led today, as he usually does on Thursday, and the focus was on muscle-ups. He suggested I work on strict false grip MUs instead of adding weight to my kipping ones. He knows more than Paul Potorti...and me. I did a few strict MU, but my main focus was on mobility and warming-up.
I did:
mobility band and ball work
2x25 GHD Sit-Ups
Squat Thrusters 65x5, 95x5, 135x1 - just to feel out the weight
I also practiced weighted pull-ups with various methods (vest, dumbbell, weight plates, kettlebell)
"Tarantula" (as it's called by CF New England)
15 Squat Thrusters, 135lb
15 Weighted Pull-Ups, w/35lb
21 Squat Thrusters, 95lb
21 Weighted Pull-Ups, 2/20lb
36 Squat Thrusters, 65lb
36 Pull-Ups
The fastest time on the board prior to "3,2,1...GO" was around 14 minutes. My only goal was to go sub-14 and push as hard as I could.
The rounds went (to the best of my memory) like this:
[Paul Potorti inspired play-by-play]
15 Thrusters @ 135lb - managed to get all 15 in a row, although the last 2 were a struggle
15 W. Pullups @ 35lb - I used a belt with weight plates for this. The challenge was that too much kipping motion would make the plates swing too much. I had to abandon my kip and did all of these pretty strict. I believe broken into a set of 10 and 5.
21 Thrusters @ 95lb - My game plan was to hit 3 sets of 7 reps and move on. I did 7, 8, and 6 instead.
21 W. Pull-Ups @ 20lb - Used a weight vest for this. One of the 1lb weights fell out of the vest when I put it on so I quickly put it in my pocket and jumped on the bar. I did 11 Pull-Ups and then 2 quick sets of 5...butterfly kip, since it was doable.
36 Thrusters @ 65lb - My goal was 3 sets of 12 reps. I manged 12 in a row on the first set, but then broke the following sets into 8.
36 Pull-Ups - I jumped on the bar as soon as I could breathe. I managed 12 Pull-Ups before dropping and then jumped up and did another 10. The last 14 were broken a bit since my arms were not cooperating.
Overall time for the WOD was 10min 10sec
Overall, this workout was actually pretty fun. I still hate spiders. Only slightly less than Paul Potorti.
Tuesday, February 8, 2011
10 Minutes to Save the World...
10 minutes...600 seconds...it doesn't seem that long. More on that later.
My legs were pretty stiff today. Not one of those I-can't-walk-down-the-stairs feelings, but the now-that-I'm-trying-to-squat-I-can-tell-my-legs-hurt feeling. I foam rolled my glutes and stretched out for a bit before I started my workout. I normally try to work up to a heavy front squat single, but today decided to stop short due to my legs and lower back still feeling awkward from Sunday (super cushy couch = bad for backs).
Front Squat
up to 185x1
Power Snatch
75x3
95x3
105x2
115x2
135x2x3
Power C&J
135x2
165x2x3
10 min. MAX Muscle-Ups
40 total reps (30 @ 6:43 - 2min PR)
My. Shoulders. Are. Fried. My strategy going into the 10 minutes was to try and hit 5 muscle-ups every min/on the min. That would have successfully landed me 50 reps in the allotted time. 10 minutes didn't seem that long at the start and it actually went well initially. I think I managed to maintain that for the first 4 minutes (20 reps), but then missed number 5 on minute 5. After that it was a struggle to string more than 2-3 together at a time. My plan fell apart and I ended up just doing as many as I could, when I could muster the strength. In any event, I hit a 30 muscle-up PR so I'm happy.
My legs were pretty stiff today. Not one of those I-can't-walk-down-the-stairs feelings, but the now-that-I'm-trying-to-squat-I-can-tell-my-legs-hurt feeling. I foam rolled my glutes and stretched out for a bit before I started my workout. I normally try to work up to a heavy front squat single, but today decided to stop short due to my legs and lower back still feeling awkward from Sunday (super cushy couch = bad for backs).
Front Squat
up to 185x1
Power Snatch
75x3
95x3
105x2
115x2
135x2x3
Power C&J
135x2
165x2x3
10 min. MAX Muscle-Ups
40 total reps (30 @ 6:43 - 2min PR)
My. Shoulders. Are. Fried. My strategy going into the 10 minutes was to try and hit 5 muscle-ups every min/on the min. That would have successfully landed me 50 reps in the allotted time. 10 minutes didn't seem that long at the start and it actually went well initially. I think I managed to maintain that for the first 4 minutes (20 reps), but then missed number 5 on minute 5. After that it was a struggle to string more than 2-3 together at a time. My plan fell apart and I ended up just doing as many as I could, when I could muster the strength. In any event, I hit a 30 muscle-up PR so I'm happy.
Friday, February 4, 2011
Power Up
Lots of workout updates for today, as I worked out twice.
Workout 1 - 3pm
Front Squats
warm-up sets up to 155
190x3x5
Snatch
singles w/ 115, 125
Workout 2 - 5pm
Overhead Squats
95x5
115x5
135x5
145x5
155x3
9-7-5
Deadlifts, 315
Muscle-Ups
6min 58sec
Messing around:
Ring Handstand Push-ups - 2 sets of 3 reps
Workout 1 - 3pm
Front Squats
warm-up sets up to 155
190x3x5
Snatch
singles w/ 115, 125
Workout 2 - 5pm
Overhead Squats
95x5
115x5
135x5
145x5
155x3
9-7-5
Deadlifts, 315
Muscle-Ups
6min 58sec
Messing around:
Ring Handstand Push-ups - 2 sets of 3 reps
Tuesday, February 1, 2011
Muscle Up, Up, and Away
I've been feeling strong lately. Like super freakin' fantastic awesome strong. I thank paleo for that and I will NOT be going back to my old eating habit anytime soon. I will introduce a cheat meal+dessert on Saturdays, however, but only after thoroughly running myself into the ground first.
Paul came to the 11:30 class today (dog troubles, I'm told) and did the WOD. He was his normal charming self...I only cried once.
Today's strength was sort of a "recovery day"...
Front Squat (heavy single)
135x1
165x1
185x1
205x1
215x1
230x1
Power Snatch
95x3
115x2
115x2
135x2
135x2
Power C&J
135x2
155x2
155x2
I was planning on doing a Muscle-Up WOD today and then saw that Spencer Hendel (CF Charlotte/games competitor) had posted one on his facebook status with MU's in it....so I did that one instead.
3 Rounds:
30 Double Unders
7 Muscle Ups*
35 Push Presses (45# dumbbells)
..........
*For every MU you get without coming off the rings, subtract 5 PP.
Paul came to the 11:30 class today (dog troubles, I'm told) and did the WOD. He was his normal charming self...I only cried once.
Today's strength was sort of a "recovery day"...
Front Squat (heavy single)
135x1
165x1
185x1
205x1
215x1
230x1
Power Snatch
95x3
115x2
115x2
135x2
135x2
Power C&J
135x2
155x2
155x2
I was planning on doing a Muscle-Up WOD today and then saw that Spencer Hendel (CF Charlotte/games competitor) had posted one on his facebook status with MU's in it....so I did that one instead.
3 Rounds:
30 Double Unders
7 Muscle Ups*
35 Push Presses (45# dumbbells)
..........
*For every MU you get without coming off the rings, subtract 5 PP.
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