Skill: Ring Dips
"Helen"
3x:
400m Run
21 Kettlebell Swings (55/35#)
12 Pull-ups
Time: 12:41
Comments: Never done this one before? I went 25# on KBs and tried the green band for pull-ups (grey band's gone missing). Had to switch after 3 pull-ups to body rows. Partially I think because my arms are just killing me right now, front and back, from earlier this week, but also because I just can't do that many green band pull-ups in a row yet. Whatev's! I made it in 3x again this week so I feel good about that.
In other news, Matt L. joined me for his first CrossFit experience. I think it was a rude awakening. He started out in front of me but on the second run I found him bent over in the alley. :) I think that might have been the longest 14 minutes of his life.
Showing posts with label The Girls. Show all posts
Showing posts with label The Girls. Show all posts
10.14.2011
9.21.2011
09.21.11 - Back Squat Diane
5 x 3 Wall Climbers
Skill: Low-bar Back Squat Technique
Modified "Diane"
21-15-9
Back Squats
Handstand Push-ups
Time: 9:07
Comments: I didn't think I could make it today. I could not blow-dry my hair this morning. I woke up last night every time I moved in my sleep. Raising my hands, not just over head, but to my keyboard, hurt. Bad. But I thought it might help to warm up, move around. Did it? I'm not sure. Only slightly.
I ran 800m to start and then tried to row. I pussy-footed around the wall climbers. I stretched and pressure-cooked areas with a lacrosse ball. It was all killing. I used only 55# on the back squats and did girl, hand-release (snaked) push-ups instead of HSPU's. I can't even believe I was able to do that lame scale. Granted the back squats was pretty easy at that weight as my legs weren't killing me, but I didn't care about slacking, thanks to my fear of making my legs hurt as bad tomorrow as my arms do right now. It hurts to type. Literally. I knew after the time off I would suffer, but I can't believe how this feels. Sometimes when I am reaching for things, I use my other hand as support for the moving arm. I have had extreme pain in my elbow pits, and legs before, but nothing like this in the shoulder and triceps. I'll get back in the game, but I need to take it slow. Clearly.
Skill: Low-bar Back Squat Technique
Modified "Diane"
21-15-9
Back Squats
Handstand Push-ups
Time: 9:07
Comments: I didn't think I could make it today. I could not blow-dry my hair this morning. I woke up last night every time I moved in my sleep. Raising my hands, not just over head, but to my keyboard, hurt. Bad. But I thought it might help to warm up, move around. Did it? I'm not sure. Only slightly.
I ran 800m to start and then tried to row. I pussy-footed around the wall climbers. I stretched and pressure-cooked areas with a lacrosse ball. It was all killing. I used only 55# on the back squats and did girl, hand-release (snaked) push-ups instead of HSPU's. I can't even believe I was able to do that lame scale. Granted the back squats was pretty easy at that weight as my legs weren't killing me, but I didn't care about slacking, thanks to my fear of making my legs hurt as bad tomorrow as my arms do right now. It hurts to type. Literally. I knew after the time off I would suffer, but I can't believe how this feels. Sometimes when I am reaching for things, I use my other hand as support for the moving arm. I have had extreme pain in my elbow pits, and legs before, but nothing like this in the shoulder and triceps. I'll get back in the game, but I need to take it slow. Clearly.
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