Monday, December 24, 2012

Training: 12/17/12 - 12/23/12

CrossFit Amplify Indoor Rowers

  • With little fanfare, CrossFit Elements is over, apparently we're ready after two weeks! Kind of scary, but so far things have been difficult, but not impossible. Humbling and inspiring to be with the big dogs in the regular class.
  • Strength: Push Jerk and Split Jerks. A Push Jerk is a progression of the push press in which an upward hip drive lifts the barbell, which helps in getting the load overhead, finishing with a catch under the bar. The Split Jerk is similar to the Push Jerk, but while the body is dropped downward, one foot is split forward and other backward as fast as possible while locking arms out overhead.
  • WOD: Tabatas (20 seconds on, 10 seconds rest)
    Tabata Rows
    Rest 1 minute
    Tabata Squats
    Rest 1 minute
    Tabata Pull-ups
    Rest 1 minute
    Tabata Push-ups
    Holy cow, that was brutal, especially the order we did them in -- the rowing gassed me, then the air squats finished me off, and we still had pull-ups and push-ups to go!
  • Strength: Deadlift
  • WOD:
- Max Handstand Push-ups (HSPU) or Handstand (HS) Holds in 1 minute
- Rest 30 Seconds
- 3 Rounds Of:
• 30 Double Unders or 90 singles
• 12 Thrusters (#75/55)
- Rest 30 Seconds
- Perform same amount of HSPU or HS Holds from your first minute
- Rest 30 Seconds
- 3 Rounds Of:
• 30 Double Unders or 90 singles
• 12 Kettlebell Swings (#55/35)
- Rest 30 Seconds
- Perform same amount of HSPU or HS Holds from your first minute
Since so much of the skills were to me, I used as little weight as I could without embarassing myself - 53# for the thrusters and a 20# kettle bell. I surprised myself by holding the handstands for pretty much the whole minute each time!
    • The Mayans were incorrect and the world did not end, so things continued much as they had before. Kitchen demo started -- Laima and I are gutting the kitchen, including replacing the floors and removing a wall, so it's a big project. Add the holiday season and the stress level could get high. So far, so good. 
    • Went over to Amplify at 8:30ish for the 9:00 session, but no one was there, doors locked, so I left at 8:45 - maybe I missed a holiday hours announcement for today. The kitchen demo is giving me quite a work out, so it's not as big a deal as if I was lazing around the house. The demo must be done by Tuesday night, as the electricians and plumber are starting their work Wednesday.
    Hoping everybody has a great holiday week!

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    1. Merry Christmas to you and your family!!

    2. Handstands are pretty darn impressive in my book! Are you doing the kitchen all yourself? Also impressive if so!

      Happy holidays to you and yours!

      1. Last week I did handstand holds, but today I actually completed 12 partial handstand pushups (1 at a timne over 12 rounds), very pleased with my progress!

        We're only doing the demo for the kitchen remodel, then the experts come in.

    3. I was really feeling my bike workout in my arms today. I definitely need to add some upper body strength work.

    4. what a time for a kitchen reno! hope it's going well.


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