Monday, October 26, 2009
Thursday, October 22, 2009
Frustrated Incorporated...
We can build a factory... and make misery... FRUSTRATED INCORPORATED!!! I know just what you need...
And it's only available if you're over a certain age...
I can't remember who sings this song, but I do remember a sort of blurry music video that went with it sometime around the late 90's.... anyone else remember this song and who sang it? I suppose I could just go Google it, but that would involve work on my end... and really who wants to do work at 0515 in the AM? :P
I have to say, I usually am someone who loves overhead work. Give me a bar and I'll put it over my head, hold it there, dance with it, make-out with it (just kidding)... you know, the works. But today, for whatever reason, I becamse UNGODLY frustrated. Today we were working 1RM snatches. I don't know if my chi was still all sorts of wonky from the DU's or what happened, but I could not get speed under the bar or get my first pull from the floor to my hips so I could start my second pull. It was another day where basically I wanted to throw something and have a hissy fit. I don't understand. I'm so used to this, and so used to throwing things over my head, why did EVERYTHING get lost in translation the SECOND I tried to do it? I know we don't snatch much, but I've been able to post a 105 PR now for 7 months. I have not so much as moved 1 freakin' inch with regards to my snatch form or strength in 7 months. It's very frustrating. I remember this exact same thing happening to me in July the last time we snatched heavy. No speed, no pull.
Why has this all of a sudden become such a foreign element to me? I don't understand. All I know is that the same feeling I had with the DU's on Wednesday, I had with my snatches yesterday. I now hate snatches about as much as double unders. Maybe even more than double unders and that's not a very pleasant feeling. Since I hit four wod's in a row, I opted to take off today from the box. It was 5RM back squats, so I decided that my frustrations were better left elsewhere this am. I'm ready for the weekend so I can regroup, get some stuff done, relax a bit, and hopefully get my head screwed on tight. Ugh, I really am seriously frustrated with CF.
And it's only available if you're over a certain age...
I can't remember who sings this song, but I do remember a sort of blurry music video that went with it sometime around the late 90's.... anyone else remember this song and who sang it? I suppose I could just go Google it, but that would involve work on my end... and really who wants to do work at 0515 in the AM? :P
I have to say, I usually am someone who loves overhead work. Give me a bar and I'll put it over my head, hold it there, dance with it, make-out with it (just kidding)... you know, the works. But today, for whatever reason, I becamse UNGODLY frustrated. Today we were working 1RM snatches. I don't know if my chi was still all sorts of wonky from the DU's or what happened, but I could not get speed under the bar or get my first pull from the floor to my hips so I could start my second pull. It was another day where basically I wanted to throw something and have a hissy fit. I don't understand. I'm so used to this, and so used to throwing things over my head, why did EVERYTHING get lost in translation the SECOND I tried to do it? I know we don't snatch much, but I've been able to post a 105 PR now for 7 months. I have not so much as moved 1 freakin' inch with regards to my snatch form or strength in 7 months. It's very frustrating. I remember this exact same thing happening to me in July the last time we snatched heavy. No speed, no pull.
Why has this all of a sudden become such a foreign element to me? I don't understand. All I know is that the same feeling I had with the DU's on Wednesday, I had with my snatches yesterday. I now hate snatches about as much as double unders. Maybe even more than double unders and that's not a very pleasant feeling. Since I hit four wod's in a row, I opted to take off today from the box. It was 5RM back squats, so I decided that my frustrations were better left elsewhere this am. I'm ready for the weekend so I can regroup, get some stuff done, relax a bit, and hopefully get my head screwed on tight. Ugh, I really am seriously frustrated with CF.
Wednesday, October 21, 2009
Double Under of death...
The other day I sat down and hashed out my new CF goals for myself. For awhile, it felt like I was getting complacent. I didn't really have a direction, and was just happy to go into the box and sort of ho hum my way through things. One of my new goals is to learn how to do consecutive double unders. I can do a double under, but I jump higher for the double under and have to double jump in between, which is not quite how it's supposed to be done. So I've decided that as soon as I have the money, lord knows when that will be, I'm going to invest in a speed rope and learn how to do the gd things the right way. But, regardless of whether or not I have my own rope, this also means that I need to suck it up, and start hitting the DU's when they come up in WOD's.
A few months back, I decided I had had enough of not being able to actually do ring dips, and I basically just started shutting off the clock anytime ring dips came up, and going for the WOD's as RX'd. Ring dips still aren't fast for me (hence why I now have a new goal regarding them), but I can do them as RX'd and not use a band. So, I'm hoping that if I use this same method for DU's, eventually, I'll get the wrist speed and eliminate that extra hopping that I do to compensate for my lack of speed. But in the meantime, I have to just suck it up and do them, which, if you've ever worked a weakness, especially 150 of them in one WOD, you know it can be insanely frustrating.
After having two pretty good metcon days back to back, I was feeling good about things in the box, and then this WOD came. The WOD looked like this:
5RFT
400 M run
30 DU
10 Kipping toes to bar
32:07
These DU's frustrated me to NO end. I was on the end of round 3 while everyone else was on round 5 or done. Talk about frustrating. I kept putting the rope down so it was out of my hands because I really just wanted to throw it and essentially have a temper tantrum. I could string together 6 or 8 but they were so slow, and I was double jumping, and just arg! I was really trying to just get it out of my head and just go for it, but I was so annoyed and frustrated that that made things even worse. There was no high point for this wod today. The other days, it was great because I love OHS and cleans and I'm decent at pull-ups. So the running in the WOD Tuesday didn't bother me. But this WOD, forget it. I'm not good at running, double unders, or kipping toes to bar. It was the perfect day for weakness working, but unfortunately, it was also a perfect day to get incredibly frustrated.
One thing I will say for myself is that I'm incredibly driven, with a combination of also being incredibly stubborn. I really don't believe in quitting all that much, so I really was determined to finish this WOD, but I'll tell you, I was very disappointed and frustrated by it. Done or otherwise. Apparently I was right when I set the goal to work the Double Unders. I do need to, and badly at that.
A few months back, I decided I had had enough of not being able to actually do ring dips, and I basically just started shutting off the clock anytime ring dips came up, and going for the WOD's as RX'd. Ring dips still aren't fast for me (hence why I now have a new goal regarding them), but I can do them as RX'd and not use a band. So, I'm hoping that if I use this same method for DU's, eventually, I'll get the wrist speed and eliminate that extra hopping that I do to compensate for my lack of speed. But in the meantime, I have to just suck it up and do them, which, if you've ever worked a weakness, especially 150 of them in one WOD, you know it can be insanely frustrating.
After having two pretty good metcon days back to back, I was feeling good about things in the box, and then this WOD came. The WOD looked like this:
5RFT
400 M run
30 DU
10 Kipping toes to bar
32:07
These DU's frustrated me to NO end. I was on the end of round 3 while everyone else was on round 5 or done. Talk about frustrating. I kept putting the rope down so it was out of my hands because I really just wanted to throw it and essentially have a temper tantrum. I could string together 6 or 8 but they were so slow, and I was double jumping, and just arg! I was really trying to just get it out of my head and just go for it, but I was so annoyed and frustrated that that made things even worse. There was no high point for this wod today. The other days, it was great because I love OHS and cleans and I'm decent at pull-ups. So the running in the WOD Tuesday didn't bother me. But this WOD, forget it. I'm not good at running, double unders, or kipping toes to bar. It was the perfect day for weakness working, but unfortunately, it was also a perfect day to get incredibly frustrated.
One thing I will say for myself is that I'm incredibly driven, with a combination of also being incredibly stubborn. I really don't believe in quitting all that much, so I really was determined to finish this WOD, but I'll tell you, I was very disappointed and frustrated by it. Done or otherwise. Apparently I was right when I set the goal to work the Double Unders. I do need to, and badly at that.
Tuesday, October 20, 2009
Awwww...you wanted a little metcon, eh?
Ace Ventura 2 When Nature Calls, is a terrible god awful toilet humor kind of movie that makes me laugh hysterically anytime I happen to see it. At one point in the movie, there is a car chase through a jungle and Ace says "Oh, he wants to go off road!" Anyway, anytime I start a phrase with that long drawn out ohhhhhh... I think of that movie. Random? Absolutely, but this is ME we're talking about here. Anyhoooooo...
Not that I really wanted more metcon but given what my new set of goals is, I really do need it. Fewer strength days, more metcon. Ugh, what a sad thing to say. I don't like it. Why can't I have a like and don't like button on my blog like there is on Facebook? Just another random thought. Anyway, I hate the idea of doing more metcon, but it is most decidely a necessary evil. So, today was definitely another metcon smoker type of wod. Jerry named this "Fast and Furious" and it sure was.
It was another 21 15 9 (Jerry you really need to stop using those numbers... they are guilty by association!!!!!!) of Pull ups and hang clean and jerks. Now, Jerry threw in an added twist though because the pull-ups went down, but the clean and jerks went up. And after each round was a 400 M run. I have to say, I'm decent at pull-ups and jerks, and was sort of interested to see how this was going to play out. My first set of 21 pull-ups was a litle rusty. I haven't been on the pull-up bar in a few days, and they just didn't quite have the rhythm I wanted. Regardless, I hit a set of 15 and then two sets of 3 to bang them out quickly. I nailed my first 9 jerks without dropping the bar and was off for a run. On my first run, my shoe was untied and so I suffered a few second setback while I tended to my wardrobe malfunction.
Once that was taken care of, I was off chasing the boys down the street. From there, it was game on. With each round, I was able to make up a little bit of ground on the boys. The 15's were pretty smooth and a did a set of 10 pull-ups then 5. The jerks were done in sets of 5 and were a little rougher this time around. My run was slow and lethargic, but hey, I got it done. The last round, I tied all 9 pull-ups together and hit the bar for my 21 clean and jerks. I dropped more than I wanted to, but again, I hung in there. I was doing mostly sets of 4/5 and was able to actually PASS the boys on this part of the wod. I was out the door before anyone and for seriously the first time I think EVER, I finished first on a metcon WOD. I nearly peed my pants. I then proceeded to just about pass out outside in the brisk 40 degree whether. But man, that cold sidewalk felt so goooooood. I brought this in in 14:33. Not too shabby for a non-runner! :)
I just looked at the CFOT FB page and see tomorrow is another metcon with DU's and running. I guess it's time to suck it up and work the weaknesses huh? I'm almost regretting writing that post now! :P BTW... if you're not a fan of CFOT on FB, you might want to check it out. Jerry is really good about posting video of lifts and things, and there's always lots of CF chat and banter going around, including lots of great video footage from the Hopper Challenge. You don't have to be a member of CFOT to enjoy what there is to offer. That's the beauty of the internet! :) You can visit CFOT here!
Not that I really wanted more metcon but given what my new set of goals is, I really do need it. Fewer strength days, more metcon. Ugh, what a sad thing to say. I don't like it. Why can't I have a like and don't like button on my blog like there is on Facebook? Just another random thought. Anyway, I hate the idea of doing more metcon, but it is most decidely a necessary evil. So, today was definitely another metcon smoker type of wod. Jerry named this "Fast and Furious" and it sure was.
It was another 21 15 9 (Jerry you really need to stop using those numbers... they are guilty by association!!!!!!) of Pull ups and hang clean and jerks. Now, Jerry threw in an added twist though because the pull-ups went down, but the clean and jerks went up. And after each round was a 400 M run. I have to say, I'm decent at pull-ups and jerks, and was sort of interested to see how this was going to play out. My first set of 21 pull-ups was a litle rusty. I haven't been on the pull-up bar in a few days, and they just didn't quite have the rhythm I wanted. Regardless, I hit a set of 15 and then two sets of 3 to bang them out quickly. I nailed my first 9 jerks without dropping the bar and was off for a run. On my first run, my shoe was untied and so I suffered a few second setback while I tended to my wardrobe malfunction.
Once that was taken care of, I was off chasing the boys down the street. From there, it was game on. With each round, I was able to make up a little bit of ground on the boys. The 15's were pretty smooth and a did a set of 10 pull-ups then 5. The jerks were done in sets of 5 and were a little rougher this time around. My run was slow and lethargic, but hey, I got it done. The last round, I tied all 9 pull-ups together and hit the bar for my 21 clean and jerks. I dropped more than I wanted to, but again, I hung in there. I was doing mostly sets of 4/5 and was able to actually PASS the boys on this part of the wod. I was out the door before anyone and for seriously the first time I think EVER, I finished first on a metcon WOD. I nearly peed my pants. I then proceeded to just about pass out outside in the brisk 40 degree whether. But man, that cold sidewalk felt so goooooood. I brought this in in 14:33. Not too shabby for a non-runner! :)
I just looked at the CFOT FB page and see tomorrow is another metcon with DU's and running. I guess it's time to suck it up and work the weaknesses huh? I'm almost regretting writing that post now! :P BTW... if you're not a fan of CFOT on FB, you might want to check it out. Jerry is really good about posting video of lifts and things, and there's always lots of CF chat and banter going around, including lots of great video footage from the Hopper Challenge. You don't have to be a member of CFOT to enjoy what there is to offer. That's the beauty of the internet! :) You can visit CFOT here!
Monday, October 19, 2009
Hop to it!
This weekend, BWI CF hosted the Mid-Atlantic Hopper Challenge. Similar to the idea of the games, the Hopper has athletes complete multiple wod's in a single day, and ranks them based on their performance in each wod. It was an awesome atmosphere to be a part of, and truly it was an electric day. I almost wished that I was competing, that was until I saw the first wod.
The first thing they drew was the ball indicating whether it was a monostructural, couplet, or triplet type wod. From there, they drew the number of appropriate exercises. They pulled the triplet, and then pulled out OHS, front squats, and ring push-ups. They made the executive decision to pull the front squats so that the competitors weren't required to complete two squats. From their they pulled bastards, basically a lateral burpee. Then they realized their pull-up bars did not allow their rings to be lowered low enough for ring push-ups. So, they then made the executive decision to replace ring push-ups with regular push-ups.
Wow, can anyone say shoulders much? They did a 21 15 9 of this and man it was BRUTAL. The OHS took out a LOT of really strong athletes. So, since Jerry loves us so much, he decided to do a version of this as our Monday wod. So, we did
21 15 9
OHS
Lateral Burpees
Finish
Weighted Chins X 1-1-1-1-1
The weight for the OHS was 65 lbs, which for me, is pretty light. I was able to bang through the OHS with one drop on the 15's when I lost my footing a bit, but the lateral burpees slowed me down. I'm not strong at metcon things, and the lateral burpees were no exception. I definitely felt winded. I brought this in in 8:28 which was pretty speedy, but not the fastest time on the day by far. It felt good though to work OHS since it seems that we don't do them as much as some other exercises. I enjoy the OHS indeed! More OHS (and snatch!) please! :) I'm glad however, that Jerry left the push-ups out for me! ;)
The first thing they drew was the ball indicating whether it was a monostructural, couplet, or triplet type wod. From there, they drew the number of appropriate exercises. They pulled the triplet, and then pulled out OHS, front squats, and ring push-ups. They made the executive decision to pull the front squats so that the competitors weren't required to complete two squats. From their they pulled bastards, basically a lateral burpee. Then they realized their pull-up bars did not allow their rings to be lowered low enough for ring push-ups. So, they then made the executive decision to replace ring push-ups with regular push-ups.
Wow, can anyone say shoulders much? They did a 21 15 9 of this and man it was BRUTAL. The OHS took out a LOT of really strong athletes. So, since Jerry loves us so much, he decided to do a version of this as our Monday wod. So, we did
21 15 9
OHS
Lateral Burpees
Finish
Weighted Chins X 1-1-1-1-1
The weight for the OHS was 65 lbs, which for me, is pretty light. I was able to bang through the OHS with one drop on the 15's when I lost my footing a bit, but the lateral burpees slowed me down. I'm not strong at metcon things, and the lateral burpees were no exception. I definitely felt winded. I brought this in in 8:28 which was pretty speedy, but not the fastest time on the day by far. It felt good though to work OHS since it seems that we don't do them as much as some other exercises. I enjoy the OHS indeed! More OHS (and snatch!) please! :) I'm glad however, that Jerry left the push-ups out for me! ;)
Friday, October 16, 2009
GGGGGOOOOOOOOOOOAAAAAAAALLLLLLLL!
I really wish that I could speak really fast Spanish and sound like a really excited sports announcer, but I can't. Sadly, that doesn't exactly translate into my blog. :P But, just because I'm not a sports announcer doesn't mean I can't talk about goals. For awhile now, I've been going through CF sort of ho hum. That's not to say that I haven't been putting effort into things or trying my hardest. I certainly have, but I mean, I've been in a bit of a rut.
You see, I haven't really had a direction as of late. Sure, I've said I want to get stronger and I want to get faster, but really what does that mean? That's so general, so non-specific. I've been doing a lot of thinking about my training lately and I've come to a few decisions. 1.)Now that the first month of school is done and my schedule is slowly calming and coming to more of a routine, it's time to get my Primal mojo back on track. The first thing to go for me is never my wod's. I always need and love the box, but my eating goes to hell in a handbasket the second stress seeps in. I am on the lookout for sugar like a bloodhound on a scent. Ruff ruff bark! Yup, I just barked. It's official. So, anyway, goal numero uno is to get my diet back under control. 2.)It's time for some serious, and I mean SERIOUS goal setting.
It's great to be in the box everyday working out, next to your friends, but really, what's your purpose for being there? If your only purpose is for fun and general fitness, have at it! That's awesome. But most of us need to think beyond that. Most of us need specific goals or we will find that we start to become complacent. We get into that mode of going through the motions and not really pushing as hard as we could because we don't know what we're pushing FOR. Now, is this to say that everyone will become complacent? No, I'm making a generalization of course, but I think the majority of people need to feel like they're working towards something. And that's where I am. I need to work toward something.
Being at the Hopper at BWI CrossFit was great this weekend. I didn't compete but got to see some really awesome performances from friends. Watching all these amazing folks compete really got me to thinking. Now, I had been thinking about setting new goals prior to the Hopper, but being there this weekend and seeing everyone grit through some gutsy performances made me take a second look at the goals I have set. There were a myriad of double unders, GHD's, toes to bar and lots of other moves that I don't particularly excel at. Jerry has said to me before that if he programmed 4 strength days out of the week that I'd probably be ok with that. He's right, I would. But I need to get out of that comfort zone. For awhile, I need to go back to being uncomfortable.
I forget sometimes what it felt like to start at CF. I forget that it takes time to master things and I always want to be able to do things the first time. I didn't clean a bar correctly for probably 4 months, hell, sometimes I still don't. But I stuck with it because I was really determined to learn and get stronger. Now, I want to do the same with some of the other moves. I want to set goals that are measurable and that I can work towards. I don't want to find myself in a rut any longer. So, without further adieu, here is my list of new goals for myself.
1. Improve my deadlift form so that I can complete a 1rm X 300
2. Learn the proper muscle up technique so that I can complete my first muscle up
3. Continue to work on HSPU's so that I can finally achieve my first HSPU
4. Learn how to do DU's quickly (not 1 at a time)
5. Understand how to kip at the bottom of my ring dips so that I can complete them with more speed
6. Jerk a 1rm X 200 (preferably before Christmas)
All six of these goals though start with realization number 1. As Jerry says, you can't outtrain a poor diet. Well said, now it's time to execute.
GGGGGGGGOOOOOOOOOOOOOOOOOAAAAAAAAAAAAAAAAAAAAALLLLLLLLLLLLLLLLLLLLL! Ok, I just wanted to pretend to be an awesome sports announcer one more time. :) Any goals you're working on?
You see, I haven't really had a direction as of late. Sure, I've said I want to get stronger and I want to get faster, but really what does that mean? That's so general, so non-specific. I've been doing a lot of thinking about my training lately and I've come to a few decisions. 1.)Now that the first month of school is done and my schedule is slowly calming and coming to more of a routine, it's time to get my Primal mojo back on track. The first thing to go for me is never my wod's. I always need and love the box, but my eating goes to hell in a handbasket the second stress seeps in. I am on the lookout for sugar like a bloodhound on a scent. Ruff ruff bark! Yup, I just barked. It's official. So, anyway, goal numero uno is to get my diet back under control. 2.)It's time for some serious, and I mean SERIOUS goal setting.
It's great to be in the box everyday working out, next to your friends, but really, what's your purpose for being there? If your only purpose is for fun and general fitness, have at it! That's awesome. But most of us need to think beyond that. Most of us need specific goals or we will find that we start to become complacent. We get into that mode of going through the motions and not really pushing as hard as we could because we don't know what we're pushing FOR. Now, is this to say that everyone will become complacent? No, I'm making a generalization of course, but I think the majority of people need to feel like they're working towards something. And that's where I am. I need to work toward something.
Being at the Hopper at BWI CrossFit was great this weekend. I didn't compete but got to see some really awesome performances from friends. Watching all these amazing folks compete really got me to thinking. Now, I had been thinking about setting new goals prior to the Hopper, but being there this weekend and seeing everyone grit through some gutsy performances made me take a second look at the goals I have set. There were a myriad of double unders, GHD's, toes to bar and lots of other moves that I don't particularly excel at. Jerry has said to me before that if he programmed 4 strength days out of the week that I'd probably be ok with that. He's right, I would. But I need to get out of that comfort zone. For awhile, I need to go back to being uncomfortable.
I forget sometimes what it felt like to start at CF. I forget that it takes time to master things and I always want to be able to do things the first time. I didn't clean a bar correctly for probably 4 months, hell, sometimes I still don't. But I stuck with it because I was really determined to learn and get stronger. Now, I want to do the same with some of the other moves. I want to set goals that are measurable and that I can work towards. I don't want to find myself in a rut any longer. So, without further adieu, here is my list of new goals for myself.
1. Improve my deadlift form so that I can complete a 1rm X 300
2. Learn the proper muscle up technique so that I can complete my first muscle up
3. Continue to work on HSPU's so that I can finally achieve my first HSPU
4. Learn how to do DU's quickly (not 1 at a time)
5. Understand how to kip at the bottom of my ring dips so that I can complete them with more speed
6. Jerk a 1rm X 200 (preferably before Christmas)
All six of these goals though start with realization number 1. As Jerry says, you can't outtrain a poor diet. Well said, now it's time to execute.
GGGGGGGGOOOOOOOOOOOOOOOOOAAAAAAAAAAAAAAAAAAAAALLLLLLLLLLLLLLLLLLLLL! Ok, I just wanted to pretend to be an awesome sports announcer one more time. :) Any goals you're working on?
Commander and Chief...
Hail to the chief he's the one we all.... oh wait, sorry. I wasn't supposed to sing at you? Sorry. My bad dawg! :P So, the last time we hit this WOD was over a year ago, and I remember it sucking badly then, and guess what... it still sucks badly now... oh yeah! (Thank you Kool-Aid man!)
The Chief is kind of an interval training. Basically it goes like this:
AMRAP in 3 minutes
3 Power cleans
6 Push-ups
9 Squats
Rest 1 minute
Repeat for 5 rounds
I have to say, this one is really brutal. I managed 4 1/3 rounds in the first round, then only 3 3/4 for each additional round. It really beat me up a bit. I felt very sore from the ring dips earlier in the week and I was doing the push-ups as singles. Ouch. 18 rounds all together though, so not too shabby. It's like Cindy but with a bigger suck factor. You stop. No really, that one minute is like a tease. You think you're done, and then BAM! The minute is over and you're right back to sucking. Um... you know... rereading that... nevermind.... Anyway, the Chief is brutal. I suppose that's why he's the chief! :P
The Chief is kind of an interval training. Basically it goes like this:
AMRAP in 3 minutes
3 Power cleans
6 Push-ups
9 Squats
Rest 1 minute
Repeat for 5 rounds
I have to say, this one is really brutal. I managed 4 1/3 rounds in the first round, then only 3 3/4 for each additional round. It really beat me up a bit. I felt very sore from the ring dips earlier in the week and I was doing the push-ups as singles. Ouch. 18 rounds all together though, so not too shabby. It's like Cindy but with a bigger suck factor. You stop. No really, that one minute is like a tease. You think you're done, and then BAM! The minute is over and you're right back to sucking. Um... you know... rereading that... nevermind.... Anyway, the Chief is brutal. I suppose that's why he's the chief! :P
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