Category: Ab Mat Situps

Front and Center.

“The two most powerful warriors are patience and time.” ― Leo Tolstoy

Today was another day when I thought twice about going to the WOD. The list of excuses presented itself. Thrusters scare the crap out of me. Not sure why. It’s a very powerful movement. And I don’t care who you think you are, Thrusters can kick your ass in an instant. I showed up to the 4pm WOD, ready to do work. Front and Center.

I. Barbell Gymnastics:

Hang Squat Snatch – 7 x 2

*Rest 90 seconds between sets

Completed: 55lbs., 65lbs., 75lbs., tried for 85 but ran out of time. Felt great about my movement in these rounds. Felt as if the Snatch is finally coming to me.

II.Conditioning:

3 Rounds for Time:

7 Pullups

14 Thrusters (115/75)

21 AbMat Situps

Completed: in 8:05. Since pull-ups were scaled to ring rows, up’d the amount to 14 per round. Thrusters at 55lbs. This was lame. Should have gone 65lbs. Totally chickened out and I take full responsibility.

Barbara

“When you love someone, you love the person as they are, and not as you’d like them to be.” ― Leo Tolstoy

WOD:

I. “Barbara”

5 Rounds for Time:

20 Pullups

30 Pushups

40 AbMat Situps

50 Air Squats

*Rest 3 Minutes Between Rounds

Completed: in 42:73. With special thanks to the gentleman next to me named Rob who was cheering the class the entire way. Rep after endless rep. The hardest part for me, the pushups, which were scaled to using a box so to focus on form and core. When you go to failure on a pushup, it’s some sort of dead zone and there’s no going back. After the initial strong set of 5 or 8 or even 10, once you fail, that’s it. And all you’re left with is 2 or sometimes 1 at a time, till the end.

Tabata

“The love, born of beauty was not mine; I had nothing in common with it: I could not dare to meddle with it, but another love, venturing diffidently into life after long acquaintance, furnace-tried by pain, stamped by constancy, consolidated by affection’s pure and durable alloy, submitted by intellect to intellect’s own tests, and finally wrought up, by his own process, to his own unflawed completeness, this Love that laughed at Passion, his fast frenzies and his hot and hurried extinction, in this Love I had a vested interest; and whatever tended either to its culture or its destruction, I could not view impassibly.” ― Charlotte Brontë, Villette

WOD:

I. “Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by 10 seconds following this progression

Intervals 1-8: Pullups

Intervals 9-16: Pushups

Intervals 17-24: AbMat Situps

Intervals 25-32: Air Squats

*There is no rest between exercises.

Completed: Scaled to Ring Dips and knee push-ups. Succession of 8, 5, 9, and 10.

256 total.

extra mental output

“Faithless is he that says farewell when the road darkens.” ― J.R.R. Tolkien, The Fellowship of the Ring

For whatever reason I’ve been finding it more difficult to post. Am I loosing interest in CF? No. Hardly. But, taking the time after the WOD to post my progress and thoughts, well, dunno. Maybe because it’s just been so busy lately, going from one task to another, non-freaking-stop. Maybe the fun is turning into a task, and that’s rather unfortunate if you ask me. I love to write. I love CF. Merge the two and you have, for me, DoubleUnderDogs. C’ept, not so much recently.

My event is on Monday, one very long Monday. And then it will all be over. Perhaps after I’ll be able to pour all the extra mental energy and focus back into DuD. Thankfully, my commitment to CF, and hitting the WOD’s, including Strongman, has not wained. Thankfully, no matter how busy, I still make it to the Triple Wide, just under the wire for 3, 2, 1.. Go!

WOD:

I. For Time as a Team:

30 GHD Situps

30 Deadlifts (225/155)

30 Double-Unders

30 Overhead Squats (95/65)

30 Pullups

Completed: Scaled to Ab Mat Sit ups at 60 reps. Deadlift @ 115lbs. Single Unders at 60 reps. Overhead squats at 35lbs. Ring Dips.

Wasn’t even sure I’d make it to CF tonight. Was running so behind. First I signed up for the 7am, slept through that. Then the 11am, didn’t make it out of the office for that. Then I just flatly gave up hope and resigned that this would be my second rest day in a row. Which, if you CF, you learn quickly, is very hard to do. Take more than one rest day in a row. You  just have to keep going back. Have to. Keep the momentum of good going. There’s some secret unbreakable thread that pulls you back to the box. Time away equals progress lost.

Glad I finally made it to the 7pm, and with delight saw my new CF BFF, Carmen. She always, always, puts a smile on my face. She calls me a ‘Beast’ (in the most loving of CF of ways) when I load the bar with bumpers for the Deadlift and says, ‘Someday I’ll be at that weight too.’ It’s flattering, yes, but mostly so very positive on her behalf. Because it’s not as if she’s like, ‘oh I can’t do that, I’ll never do that.’ Her attitude is rather consistently one of lightheartedness; ‘I will be doing that shortly. Please proceed. As you were.’ Somehow she doesn’t point out the fact that I’m not even close to RX. She’s also great to partner with, because she works hard, and simply doesn’t give up.

good.

I sketched this today. Well, traced overlay. Was attempting to illustrate one of my favorite photos of Oliver. It always amazes me how good he is. What do you think dog’s think about while they’re at home all day? I imagine he’s sleeping mostly, in between looking out the window and surveying the minions. Don’t make me come out there, Mr. squirrel.

He’s so patient, and obedient, and good. How we love our furry friends. They put up with us like no one person would.

WOD:

I. “Tabata Something Else”

Complete 32 Intervals of 20 seconds of work followed by 10 seconds of rest for Max Reps:

Intervals 1 – 8 = Pullups

Intervals 9 – 16 = Pushups

Intervals 17 – 24 = AbMat Situps

Intervals 25 – 32 = Air Squats

*There is no rest between exercises

Completed: avg. between 8 – 10 reps per round. Except for the pushups, where I was at 5. My arms were pooping out all over the place. Read: total fail. It’s an odd feeling when you can feel your muscles about to give out. You feel powerless against it. They just shut off communication to the brain and get a mind of their own. I’m just glad I’m only inches from the ground when this is about to occur.

II. 4 Rounds:

30 Seconds Flutter Kicks

30 Seconds Rest

Tomorrow’s WOD is 100 Burpees. That’s it. 15 minute time cap. Really? Where’s the steel and the bumpers and the chalk and grit and power. I guess it’s just me up against my own body. Thing is, Burpees are definitely a struggle. Most likely are for every one. No PR’s there. Trust me.

Here’s the thing, do I find some excuse not to show tomorrow? Working late. Got to get to the grocery store. These socks sure do need mending.

Or do I show? Where’s the discipline. The obedience. We. Shall. See. Bets anyone?

what are you waiting for

“It’s hard to beat a person who never gives up.” ― Babe Ruth

Today I caught a glimpse of the ACF Affiliate Team working. Working hard. Doing movements never dared to dream of. It’s pretty impressive. They’re like, really, really strong. I’m not going to say they make it look easy, but more, they make it look like they’ve truly earned what they are able to do. You can see the hard work, and it’s poetry. Proud to be affiliated with this group. They’re going to the Eastern Regionals. Proud to have them represent us. The more I do Crossfit, the more it becomes a part of who I am, the more I learn and grow, it’s never really occurred to me to take it to the next level to compete. There’s so much gained just in the day to day when hitting the WOD. I can’t imagine what it would be like to be immersed even more deeply. Perhaps that’s the beauty of the sport; you can take it, it can take you, as far as you want to go. There’s much for everyone at many different levels. You can be working out next to the top competitor in the tri-state region, doing the same movement, just scaled to your ability. It’s your stop along the way. You choose. There’s room for everyone. What are you waiting for.

Partner WOD again today. Outside on a gloriously sunny 70 degree day.

Warm-Up:

Burgener Warm-Up

WOD:

I. AMRAP in 25 Minutes with Partner:

5 Hang Power Snatches (75/55)

10 Overhead Lunges with the same weight

Run 200m

*Only 1 athlete moving at a time

Completed: 7 Rounds at 45lbs. Almost RX! Again, the partner WOD, not sure I would have been courageous enough to enter the arena with 45lbs. for the overhead lunges. But, let go of the reins and let my partner pick the weight, thinking I would give it my best. And it turned out just as it should. Felt great.

II. 4 Sets:

20 AbMat Situps

III. 3 minutes Couch Stretch each leg

Completed.

nighty nite

“Git ‘er done.” – some dude in Wyoming

It’s late, I’m tired. But home and comfy. WOD completed. Will sleep well tonight. Nighty Nite.

WOD:

I. Push Press

3 – 3 – 3 – 3 – 3

Completed: at 55lbs, then 65lbs., 75lbs. 85lbs., then Push Press PR at 90lbs.!!

II. “Burpee Annie”

50 – 40 – 30 – 20 – 10

Burpees

AbMat Situps

*20 Minute Cap

Completed: through to 30 burpees and 15 sit-ups. That’s 120 Burpees, and 105 sit-ups. Good Golly People. Or somewhere around there. Let’s get this straight, I had no false aspirations of actually finishing in the 20 minute window. My goal was to adhere to Kim’s advice and just keep moving. Do not stop. For the most part I was able to maintain movement, albeit slow at times. There were a couple times where I didn’t drop immediately into another rep but rather walked around in a circle or two and wondered how it would be humanly possible to do one more freaking evil burpee, but those speed bumps were short lived, at least from my sweaty perspective, as I gave in to what needed to get done and dropped to the floor and continued to pushed through.