Re: the recent L-sit PU/rope climb workout (which I haven’t done yet):
If you did not hold an L-sit during the pull ups or rope climbs do the following:
Porch:
1:30 total L sit
Pack:
1:00 total L sit
Puppies:
30 second total L sit or tuck sit
Buttercups:
30 second total tuck sit
I don’t anticipate holding an L-sit for either PU or climb. So if I do the puppies workout I add 30 second total L-sit afterward? Thanks in advance for the help.
Puppies:
Four rounds, each for time of:
400 meter run
Rest as needed between efforts.
Warmup: 400m walk
400m-2:00
400m walk
400m-2:00
400m walk
400m-2:00
400m walk
400m-2:00
Cooldown: 400m walk
Don’t be too impressed by the consistency. It was on a treadmill. Next time for this WOD I’ll try to do it outside (maybe it will be less than 100F) but achieve the same pace. That’s my goal.
Push Press and Push Jerk @ Crossfit KOP
Push Press
3-3-3-3-3
115-125-135-145-155-165 (pr)
Push Jerk (split)
5-5-5-5-5
125-155 (pr) ran out of time in the class for 5 sets. 155# felt good, might have been able to go to 165# if I had more time, but I’m happy with the results
Sub’d in day 3 of my cycle at CFNE where the WOD was:
10-7-4 SP - complete each round in minimum sets, using maximum weight you can manage. Rest 1 min between sets exactly.
Followed by an insidious little WOD not-so-cunningly named: DEATH BY 10m (it’s a 10m sprint ladder):
In the first min, sprint 10m. Rest for the remainder of the minute
In the 2nd min, sprint 20m. rest for the remainder of the minute.
Wash, rinse, repeat, die.
Managed 13 rounds before my shins started to hurt and I wussed out. Pretty disappointed/embarassed that I gave up here. I need to work on mental toughness and learn to eat the suck a little more each time. There’s a balance between being pig-headed (per GD) and being a freaking wimp.
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
I did the pull ups assisted w/ 80 lbs.
Total reps, 279
Ready to vomit.
PM WOD
5 RFT
30 KB swings 35#
30 T2B
TT: 25:45 as Rxd
My hands are torn to hell. KB swings weren’t too bad but the T2B were painful. I kept pushing through them, 3 or 4 at a time if I had to but I kept pushing through. grip was killing me and I kept falling off the bar. I loss the first patch of skin in rd 1 and after that who cares if you rip 4 or 5 more for the WO. I’m not tightening back up to the hollow on the bottom of the t2b, therefore big back swing. More hollow work on the ground for me.
I passed on the WOD today. Tonight was basketball night; 6 games of 5 on 5 fullcourt; I am whooped just the same! Oh, and even though my legs are pretty spent right now, while playing, I felt stronger, faster, and stamina was good. I think a lot of the CF work is really helping me make some improvements.
4x 800m run, did 4x2:00min rowing with 1:00 min rest, 497m, 496m, 496m, 515m, at level 10. Could not figure out how to show the calories this time.
There is something about rowing that I don’t understand. Why does sometime my SPM is low but I seem to go faster? and the reverse is true and what does the level on the side really mean (1-10)?
PWSEB:
Speed in rowing is more about power generation than about stroke count when it comes to speed. I can pull a 1:45 at a 24spm, or I can pull a 1:45 at 30spm. The lower stroke count (to me) “feels” easier partly because I have trained for that. In addition, I think part of what you are feeling is “spinning your wheels” at the higher stroke rate. My 2cts as a rower.
that I gave up here. I need to work on mental toughness and learn to eat the suck a little more each time. There’s a balance between being pig-headed (per GD) and being a freaking wimp.
