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Crush Cancer Pity Party

Posted on: Saturday October 15, 2011

A certain online acquaintance had a high gravity day and mental check-out on this workout. It’s been a long time since I’ve been there (most Frans, a certain workout of Pete’s involving a lot of overhead walking lunges) so I thought I’d see if I couldn’t feel his pain and show some camaraderie. His local CF box will be doing three rounds of these movements in one minute stations as an anti-cancer fundraiser in the coming weeks. Best of luck CF Dogtown. Best of luck Ana and Paul.

21-15-9-15-21

Power clean @ 32.5 kg (Rx: 42.5)
KB Swing @ 24 kg
Burpees
Shoulder to overhead anyhow @ 32.5 kg barbell
Double-unders

= 36:10

First thoughts: Kicking off with power cleans makes the barbell feel pretty light’n’easy, so the temptation is there to either go for the prescribed weight or to really crank out the reps. After putting that thing overhead 21 times and walking over to do swings knowing that you’re not even close to the halfway mark is a sobering thought. I paced myself from the get go, hoping to maintain a solid tempo and not hit the wall and have to grind out messy singles at the end. I think it worked. 11+10 splits for most movements in the first round (except double-unders, which are easy in such small numbers); 5+5+5, straight through all the nines but for the push-press/jerks that went 5+4; fives again in round four and 7+7+7 to make the 21 (except double unders and burpees, which were solid).

The only real difficulty was the swings in the last round. Reps 8-14 were nasty as hell, grunting and lifting with the arms because I’d lost the midline. I rallied for the final seven, just hoping to keep safe by locking breath and spine for the lower half of the movement and it worked like a charm — the final reps easier than the middle ones.

So it went ok and the time isn’t awful, considering how much I’ve been training lately, but this could easily become a suckfest if you got outside your limits early. Once that happens, the only way forward is to go into the not-nice-place and just refuse to peek out any further than the next few reps. Twenty-one? Shit no. Seven. Then seven more. Then seven more. Now swings. Not twenty-one. Five. And as the fifth is coming down, just two more. Five and two. Five and two. You’re done. Burpees weigh nothing. Get down on the ground! Get up! Look up! Jump! Repeat.

That’s how it goes. You don’t pay any attention to progress, you just keep counting and if it has to suck, make it fucking suck by being vigilant about what’s limiting you and attending to that limit. Keep the needle just at that red line. What I’m saying is, don’t walk around huffing and puffing like you need to get some air when you could hup that breath in and be working. If you have to drop a knee and breathe don’t let the bar go. Be present. Decide how many breaths you’re going to allow yourself to recover (5? 10? 20? The same number as the number of reps you just did?) and hold yourself to it. And finally, don’t get sloppy. Keeping your posture, technique and tension is both more efficient (easier!) and the way you avoid getting hurt.

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October 2011
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On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:00

Weightlifting PBs

1RMs
Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623

 

3-20RMs
3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
 
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
 
20RM Back squat: 65kg

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