Sunday Triplet

Yesterday I did a triplet consisting of 21-15-9 reps of:
deadlift, 205lbs
box jump, 24"platform
GHD sit ups

Enjoy.

Hang Power Clean & Burpee WOD

This is a main site workout which, as rx'd, uses 135lbs, but I chose to scale it down to 95lbs. Someday...

Meet Cindy. Again.

Yesterday I did a classic CrossFit workout called "Cindy", in which I--the lucky participant--attempt to complete as many rounds as possible in twenty minutes of: 5 pull ups, 10 push ups, and 15 squats. In early August of last year, I was able to complete 21 rounds. I managed 24 and change on this one, but not before Cindy had her way with me. When it comes to basic gymnastics, there are few better rubrics for endurance than Cindy, a real gem. Enjoy!

Team WOD!

Team workout! For some reason, we've never tried this before--sharing reps across a set time domain. Turns out to be a lot of fun. We all agree there should be more of these to come!

Gymnastics WOD

In my post from yesterday I mentioned gaining proficiency with new CrossFit movements (new to me, that is) and cited "pistols" and "handstand walk" as examples. Before doing the gymnastics workout shown in the video, which is of my own design (the workout, that is), I had never done either of these movements as part of a workout. You might guess my satisfaction then for performing at the level I did, completing 100 pistols in total and 125 feet of handstand walking; such numbers came as a pleasant surprise. Writing this a day after the workout, I can say with certainty that handstand walks have a particular knack for taxing the shoulders. You might say that I'm in a lot of trouble with the Trapezius IRS. Wow. Terrible. Why would I write such a thing, let alone display it before the world?

Lastly, just for clarification--a "pistol" is nothing more than a one-legged squat, in case that wasn't made clear in the video. So, essentially, the hip goes from full extension (standing) to full flexion (bottom of the squat) and then back to full extension using only one leg. Fun stuff.

Dis-Grace

"Grace" is a classic CrossFit workout of 30 clean and jerks for time, using 135lbs. In this video, I've scaled the workout by using 115lbs. Although 135 isn't an insurmountable weight for me for this movement, it's heavy enough to skew my power output substantially. In other words, I'll move more foot/pounds per minute with 115 than I would with 135, while at the same time maintaining better form than I would with 135; this is the purpose of scaling--stay safe and maintain the highest possible intensity.

One of the pitfalls of working out solo is that the reps you count in your head don't always correspond with reality. Luckily, the camera never lies, and so after reviewing the video and discovering I'd actually only completed 29 reps (!), I thought it was only appropriate to change the workout name accordingly. Sorry, Grace; I meant no offense.

Found the Stylus

So I realize it's been well over a month since the last post. Despite the online absence, I've still been CrossFitting like crazy, hitting some new PRs and developing competency in new movements like pistols and handstand walks. As the title of today's post suggests, my lack of posts was due in large part to a lost camera, my Olympus Stylus Tough 8000, which has now been found. Expect videos from here on out, until I lose it again.

The WOD in the video is:

4 Rounds for time of:

20 wall balls, 20lb. ball to a 10' target

15 GHD sit ups

10 pull ups

5 burpees

Perhaps it's worth noting that this is my first post-vacation WOD. Although said vacation was a pretty active one--snow skiing!--there's no real way to maintain your body's familiarity with high-intensity without doing high-intensity workouts. So, this one hurt a little. Enjoy!