One of the coolest things about body weight workouts is that there is no excuse not to do them. The equipment you need is right...Read More
Although I know better, if the WOD doesn’t look crazytown – say, lots of reps or murderous running+barbell rounds – I sometimes think, deep inside, where the monsters sit in easy chairs, smoking cigars and eating pepperoni pizza, that the workout won’t be hard enough.
THAT kind of thinking is what’s crazytown.
This morning and Monday, Coach Wes prescribed skills work, and you know what? It kicked my butt and taught me some stuff. And isn’t that what makes a great WOD?!
2 snatch – 45#, 55#, 60# (1) – rest 2:00
:30 static ring pushup hold – rest :30
:30 hollow hold – rest :30
8 frankenstein squat @4022, 60# – rest :30
8 supermans @4022 – rest :10
:60 tic tacs – rest :10
:30/side plank holds – rest :30
A few cool things about that workout:
1. I failed. Big time.
My snatch PR has been 55# for, like, forever. I can overhead squat at least 80#, and my clean is at 90#, but with the snatch, I get scared, just hesitant enough to hold me back. On Monday, I decided that I was going to snatch 60#. I committed to that idea. We were supposed to do two reps. I got the first one off the floor and overhead. It wasn’t pretty, but I did it. Mildly encouraged, I went for the second one… and landed right on my ass. It was fantastic. Because I finally, FINALLY, FINALLY tried hard enough to really fail. I was ecstatic. I almost can’t wait to try and fail again.
2. I did weighted Frankenstein squats.
If you’re been reading for a while, you know I have a somewhat twisted adoration for front squats. But before Monday, I’d never tried frankenstein squats with weight. Holy schmoly, that was fun! And the temp0 – lower for 4 count, 0 at the bottom, stand for 2 count, hold at the top for 2 count – was some cold-hearted sh*t. Brilliant.
3. I chose poorly.
Back in my bootcamp days, we regularly did tic tacs – sit on the ground, hold a medicine ball, contract core, and twist torso, tapping the ball on the ground on each side. We’d do, say, 20 reps and take a break. I always used a 10-lb. ball. So when tic tacs showed up in the WOD, (a) I was excited; they’re fun; and (b) I grabbed a 10-lb. ball, ’cause that’s what I use. Except a minute is really, really long. After the first round, I very seriously considered getting a lighter medicine ball.
Can you believe that?! For a few seconds, I thought about giving up. Then I decided that was stupid. I mean, I was DOING the tic tacs, they just weren’t fun. You know what WAS fun? Knowing at the end that I stuck to my guns and muscled that ball back and forth.
250m row @ 60% – rest :30
35-30-25-20 unbroken double-unders (3 attempts each set) – rest :30
11 seated DB press, 20# DBs – rest :30
15 Russian KB swing, 16kg – rest :30
8 band pull-throughs – rest :30
:30 parallettes tuck hold – rest :30
A few cool things about that workout:
1. I set a new double-under PR.
My best string of double-unders before today was 22. And I haven’t matched it in a few weeks, which makes me pout. When I do singles, my feet stay nice and close to the ground, and they’re practically in front of my body… kind of like the “hollow hold” position. But when I was doing double-unders, I was doing a “donkey kick” – bending my knees and kicking my feet behind me on the jump. Today, Coach Blake advised me to keep my feet/legs together, with knees pretty straight, and to hop on the balls of my feet, trying to see the tips of my toes almost in front of me on every hop. It made a HUGE difference, and I got a new unbroken DU PR! 32 in a row! Now I’ve got my sight set on 50. (And a big shout-out to my friends Erika and Jenny for conquering double-unders today. Well-done, ladies!)
I pretty much suck at the gymnastics stuff we do around the gym. But in a complete reversal of my old attitude, I now la-la-love trying all the stuff I can’t do. Playing on the parallettes is among my favorite “can’t really do it; love it anyway” activities. I don’t do too badly on the tuck holds; I’ve got a respectable 30-second hold in me most days. And today, Coach Blake offered to assist on L-sits, so for 30 seconds, I almost got to feel what it will be like when I can do an L-sit on my own. It’s gonna be a while, but man! parallettes are like superhero catnip.