Monday at six am, with WAY too little sleep for my own good, I made it to CFA for the WOD, entitled “double jerk”.
Strength: Muscle-Ups 3 x max reps in 1 minute. Naturally I used a band for assistance. Blue band. Result: 10, 8, 6 (24 total).
WOD: “double jerk”. Apparently we did this last January but, as the comments show, and as is recorded in this blog, I subbed rowing for the double unders (on account of my leg, of course; it was very painful last year at this time). A year ago I used 120 lbs on the Clean and Jerks (interesting) but this year I used only 100 lbs. (Not sure how that happened; both WODs Rx’d 70% of Push Jerk, but I apparently ignored that last year and used my most recent “Grace” weight instead; this year I took the Rx % of Push Jerk numbers. Turned out to be the right decision.)
A year ago I got 24 clean and jerks. This year, 41 (12, 12, 8, 9). I did not row, nor did I count my D.U.s. Volume compared: 24 x 120 = 2880, vs. 41 x 100 = 4100. That’s a pretty big jump.
A light day at CrossFit Asheville this morning, with just a few reps of “muscle up progression” followed by a quick and dirty “Kettlebell Snatch Count Down,” a little workout I’m calling Disco Stud, in honor of the Homer Simpson in all of us, or at least, in me.
Training Cycle: Week 1/6 (Work Week) No Alcohol Month 5/5 Diet: Hi-Fat Zone balanced Clean / Whole Foods Fourth workout of the Week
Footwork. Stretching. GHD sit ups (10); Overhead squats (10 x 45#); push-ups (10); dead hang pull-ups (1 set of 10, blue band). Feeling kinda weak and tweakey.
Things were disorganized; the rings were not set up properly for novice progressions. People needed to have the moves demonstrated, and once we got one set of rings set up, I was sharing them with two fellow novices. Not many reps were had.
Result: 1 x red; 2 x blue; 2 x blue; 2 x blue; 1 x blue
Basically, I discovered to my shock this morning the truism: if you don’t use it you lose it. Screw that. I need my muscle up. And I’ve lost serious ground in the last 4 months. FRACK THAT. And for that matter, my pull-ups have become anemic too.
Announcement: Simultaneous Muscle-Up and Pull-Up Challenges
The only solution here is to do more reps. So I am going to do a 10 day Muscle-Up / Pull-Up challenge. This is different than your usual, days 1-100 challenge. Those excessive things risk injury. I won’t do them “every day.” I will do 10 days of extra muscle-ups and 10 days of extra pull-ups, spread out over the next 20 workouts.
The extra reps will be done only on WOD days, alternating between a “Pull-Up” challenge day and a “Muscle-Up” challenge day. I also won’t be going from 1 rep to 10 reps. (What would the point of that be?) On each day, I will be doing 5 x the day’s number of reps. So, 5 reps on day 1, 10 on day 2, etc. The reps will be done in a minimum of 5 sets (i.e. 5 x 1 on day 1; 5 x 2 on day 2, 5 x 3 on day 3, 5 x 4 on day 4, 5 x 5 on day 5, etc) On the last day I’ll be shooting for 5 x 10. But if I can’t do that… I’ll do more sets of fewer reps.
This starts tomorrow with pull-ups. It’s just 5 extra! Continues Monday with muscle-ups (5). Tuesday pull-ups (10). Wednesday muscle-ups (10). Then a couple of days off (for the Warrior Dash). Then back on Monday (15). Tuesday (15). Etc. Let’s see if I can do this. By my calculations, this could take me a few weeks into summer.
WOD: Disco Stud
20-16-12-8-4, Kettlebell snatch, for time.
The first round will be 10 on the R and 10 on the L to equal 20 reps. Rxd with 1.5 and 1 pood kettlebells. The full squat is NOT required for these kettlebell snatches. The bell must travel from between the legs and be fully locked out overhead.
Result: 30 lbs KB, 2:15.
This was way too easy. I should have gone heavier. I left the gym feeling under-worked today… that’s NOT the feeling I usually have or look for in my CrossFit workouts.
But there was one bright spot… doing this WOD fast makes you feel like an old school disco stud.
On about three hours of sleep, and no breakfast, with only coffee to fuel me, I showed up at the 5:00 am workout this morning to do my recovery and rehabilitation thing. Instead of Push-Press and a dynamic WOD of double-unders, deadlifts, and front squats, I did my measly calisthenics (push-ups 20; cross-chops 10xside w/ 35; pull-ups, blue band, 1 set of 15; kipping swings, big, 1 set of 12?; GHD sit-ups, 12; GHD hip-extensions, 100. Then I did a little WOD of my own device, 15 min As Many Rounds as Possible: 1 set of max reps muscle ups (red band assist) followed by 1 set of 10 sit-ups. I completed 12 rounds, with 28 muscle ups total and 120 sit ups.
I’d write more but I got stuff to do this morning.
Training Cycle: Suspended (6/6) Surgery Recovery Week 7/10 Wound Healing Week 4/5? No Alcohol Month 3/5 Diet: Flexible-Paleo-Zone
Active Rest and Recovery
The good news is that my knee wound is almost healed. I estimate about 10-12 days to completion of the healing, in other words, by one week from this coming Monday I’ll be good to go. I’ve been learning to love the wound: if only because it demonstrates the incredible resilience and healing power of the body.
Morning, Day 23 (Wed). The wound is much smaller, and takes only 1/4″ of packing strips now.
Deadlift work-sets at 250 lbs (5 x 5), plus red band assisted handstand push-ups (total of 16) and (mostly) blue-band assisted muscle-ups (total of 20). Didn’t get in all the sets I wanted but it was better than nothing.
Muscle-Ups and the CFA WOD “Tempest” today (Ring Dips, One Arm K.B. Thrusters, Ball Slams, 15 min AMRAP. Progress on all fronts: down to red band assist on muscle-ups, and a 31% increase on my Tempest score from October.