JGB146 - 12 March 2010 08:56 PM

The last week of February, I came down with a flu that I’m just now finally getting over. I thought I was better last week, but I hit things too hard too quickly and went downhill. So I’ve been trying to balance between not feeling well enough to do crossfit and hating that I’m not working out. What that has meant for this week is that Tuesday and today I did some skills work.

Tuesday I did 3 rounds of squats (15-15-15), elevated beginner pull-ups (10-15-10), and GHD sit-ups (15-20-15). After working out on Tuesday I felt really nauseous and had to lay down for 15 mins before it went away. I assume it had something to do with the GHD sit-ups combined with the whole semi-sick thing.

Today I did two rounds of squats (40-50) and push-ups (15-25). Today felt good, though in retrospect I wish I’d pushed just a bit further. I was near failure while doing them, but a few hours later I barely even felt it. Guess that says something about improvements to my recovery time at least.

I hope I can return full-time soon!

I had a similar bout with whatever it was (cold/flu) that I got a few weeks ago.  I think I’m nearly done with it, but it kept tricking me into thinking I was better, then I would workout and it set me right back to 0.  Eventually I just took an entire cycle off and that seemed to do the trick - Ok, RS or TP will probably call me on this…I might have done a little bit of ME work during my ‘off’ time.

3 Rds for time:

30 double-unders
10 tucksit pull-ups
25lb db squat cleans-15 reps

rd 1- 4:11
rd 2- 5:05
rd 3- 4:41

=13:57

All I can say is CRAP that hurt.  Tried to cash out with a mile run, but caught a killer cramp at the 1/4 mile point.  Second workout this week I felt like a scrub.
I’m going to be paying close attention the next few workouts to make sure I haven’t been overtraining.  I’ve had a lot to adjust to with starting this new way
of working out, and switching to the Zone diet.

5 Rounds: Row - 2 minutes for distance; Rest 3 minutes

Round 1: 636m
Round 2: 655m
Round 3: 673m
Round 4: 691m
Round 5: 709m

9am at Brand X:

Buy in - Bear crawl > 1:00 jump rope > crab walk > 1:00 jump rope > 10 dislocates

WOD
100 HPS, 45#
at the top of every minute do 5 burpees and then continue snatching.  This pattern continues until you get 100 total snatches

Cash out - 3x
3 Lever attempts
3 Handstand attempts

WOD from Thursday 100311

Pack with less weight:
Three rounds for time of:
30 Double-unders
15 Tuck sit pull-ups
25#-30#-30# dumbbells Squat clean, 15 reps

BUY-IN:  3x10 CFWU (3x5 PUs and dips)

WOD:  17:57, aaaargh!

CASH-OUT:  attempt at running 1200m with some backwards and shuffles thrown in there!

OMFG, to quote a few Crossfitters on this site!  This was just not pleasant all around, but I’m still glad I did it.  DUs were difficult, and I only got into a rhythm into the third round, so there’s definitely room for improvement there.  As for the squat cleans, 35# was too heavy for me to clean without affecting my form (tried a few before starting the WOD), but after the first round, 25# was too light so I switched to 30# for the last two rounds.  And what a difference tucking your knees up makes when doing a pull-up!  I could only do 8 unbroken and then break it up into 4-3 for the three rounds. 

Question for Big Dawgs out there:  When cleaning the dumbbells, is it OK to twist them into your chest as you’re raising them off the floor (as in making your palms face each other in front of your chest)?  Or is the bar of the dumbbell supposed to be parallel to the bar of a regular barbell clean?  I know it’s a late question, so if no one notices, I’ll post again on Saturday. 

Htsvcop - 12 March 2010 09:36 PM

3 Rds for time:

All I can say is CRAP that hurt.  Tried to cash out with a mile run, but caught a killer cramp at the 1/4 mile point.

Amen to that, Htsvcop!  My legs hurt too as I was attempting to run around the track, especially the quads and calves.  This was an all-round killer WOD. 

Sebbie

AMRAP 15min
3 HPC 135#
2 Rds of
3 Pull-ups
6 Push-ups
3x10m shuttle runs (60m per rd)

Total: 6 full rds, 1 rd of 2 + 3 push-ups

Sebbie314 - 13 March 2010 12:56 AM

Htsvcop - 12 March 2010 09:36 PM

3 Rds for time:

All I can say is CRAP that hurt.  Tried to cash out with a mile run, but caught a killer cramp at the 1/4 mile point.

Amen to that, Htsvcop!  My legs hurt too as I was attempting to run around the track, especially the quads and calves.  This was an all-round killer WOD. 

Sebbie

I may be wrong about this, but you’ve got to be careful with running immediately after a legs workout.  The likelihood of an injury is much higher due to fatigue and the subsequent loss of form.  But then sometimes it feels good to stretch them out afterwards.

CFE 100311

CFE W/U (high knee, butt kicks)

Temp @ 90%

RX’ed 15m, Cover as much distance as possible.

1.95 miles or 3.14 km

Bah, thought I was moving faster than this.  Guess the soreness in my legs really was slowing me down.

CFWU x 3

3mi run - treadmill

“Murph”

1 mile run
100 Pull ups
200 Push ups
300 Squats
1 mile run

did 20 sets of 5-10-15

56:57 - I think I lost count some where in the middle and ended up doing extra sets.  Next time I will do 10 X 10-20-30

Sebbie314 - 13 March 2010 12:54 AM

Question for Big Dawgs out there:  When cleaning the dumbbells, is it OK to twist them into your chest as you’re raising them off the floor (as in making your palms face each other in front of your chest)?  Or is the bar of the dumbbell supposed to be parallel to the bar of a regular barbell clean?  I know it’s a late question, so if no one notices, I’ll post again on Saturday. 

DB cleans are done a little differently but only from a hand position aspect. 

When I do them, the dbs start out parallel to my feet.  I squat down deadlift style, grab them, then all your clean technique applies: deadlift, hip explosion, full extensions and shrug at the top.  The catch is the thing you’re asking about: I keep the dumbbells parallel to my feet.  i.e., palms facing the sides of me head, elbows high.  I hadn’t thought about it since I was shown how to do it, but having your palms face away makes it harder have your elbows up in good form (think db front squat), and to use your shoulders as a resting place for the weights as you stand up, and you’re more likely to clack your head with them.

TP

On Monday:

Five rounds for reps of:
1 min Wall ball
1 min beginner towel pull-ups
Run 400m
Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

30/14, 31/13, 21/12, 20/10, 10/15

Three flights of stairs down to the run and then back up.  After a while, going back up the stairs intruded on my wall ball minute.

On Thursday:

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

95, 105, 120(PR), 125(PR), 130#(f)
140, 155, 175(PR), 180(PR), 185#(PR)
190, 195, 210, 215(PR), 215, 220#(f)

Warmed up properly for the OHS and calculated weights and rest times according to this article again and set 3 PRs!    As always, shoulder strength was the bottleneck for OHS.  Felt I could keep going with the front squats.   Forgot to add weight last rep of back squats!   Might have had another PR in there- oh well, something to look forward to.

On Friday:

Puppy:

5 Squats
5 Push-ups
5 Pull-ups
5 Sit-ups
15 Squats
15 Push-ups
15 Beginner Pull-ups
15 Sit-ups
25 Squats
25 Push-ups
25 Beginner Pull-ups
25 Sit-ups

10:50

As always, push-ups and pull-ups were the bottleneck.

Puppy:

Three rounds:
10 Squat Muscle-ups
35 Squats
15 GHD Sit-ups

13:52

Quads tired during GHD sit-ups after squats.

TexasPatrick - 13 March 2010 10:35 AM

Sebbie314 - 13 March 2010 12:54 AM

Question for Big Dawgs out there:  When cleaning the dumbbells, is it OK to twist them into your chest as you’re raising them off the floor (as in making your palms face each other in front of your chest)?  Or is the bar of the dumbbell supposed to be parallel to the bar of a regular barbell clean?  I know it’s a late question, so if no one notices, I’ll post again on Saturday. 

DB cleans are done a little differently but only from a hand position aspect. 

When I do them, the dbs start out parallel to my feet.  I squat down deadlift style, grab them, then all your clean technique applies: deadlift, hip explosion, full extensions and shrug at the top.  The catch is the thing you’re asking about: I keep the dumbbells parallel to my feet.  i.e., palms facing the sides of me head, elbows high.  I hadn’t thought about it since I was shown how to do it, but having your palms face away makes it harder have your elbows up in good form (think db front squat), and to use your shoulders as a resting place for the weights as you stand up, and you’re more likely to clack your head with them.

TP

Thanks, TP.  I had the dumbbells perpendicular to my feet (like a barbell) and keeping them that way up at my chest.  I’m assuming we’re using more stabilizing muscles (shoulders mostly) in dumbbell squat cleans than barbell squat cleans?

Sebbie

TriMedic - 13 March 2010 04:55 AM

Sebbie314 - 13 March 2010 12:56 AM

Htsvcop - 12 March 2010 09:36 PM

3 Rds for time:

All I can say is CRAP that hurt.  Tried to cash out with a mile run, but caught a killer cramp at the 1/4 mile point.

Amen to that, Htsvcop!  My legs hurt too as I was attempting to run around the track, especially the quads and calves.  This was an all-round killer WOD. 

Sebbie

I may be wrong about this, but you’ve got to be careful with running immediately after a legs workout.  The likelihood of an injury is much higher due to fatigue and the subsequent loss of form.  But then sometimes it feels good to stretch them out afterwards.

Yes, TriMedic,  this was a warm-down jog to get that lactic acid out of the legs.  I wouldn’t have been able to run hard if I tried!  The combination of DUs and squat cleans really took care of the legs on the WOD and it was noticeable when we were doing the cash-out. 

Sebbie