Ridin’ Satan’s Tricycle

I swear on my favorite black boots from France, during one of my 30-second intervals on the Airdyne this morning, I looked to my right, and I saw this:

There is nothing quite so terrifying as the demons that come along for the ride when sprinting on Satan’s Tricycle.

Skill: snatch progression
5 OH squats
5 pull-unders
5 hip snatch
5 lift off
10:00 snatch practice @ 50-60%, 40#

5 rounds:
:30 airdyne
:30 kettlebell swings, 16 kg
:60 rest
:30 row @ 100%
:30 knees-to-elbows
:60 rest

The Good
1. Rowing: Before I joined CrossFit Austin, rowing meant I plopped down on the seat and starting pulling the handle. Done! I’m rowing! But thanks to kickass cues from my coaches and my classmates, I now actually have a C2 “technique.”  This morning, I hit my lowest ever 500m split time – 1:49. I have no idea if that’s objectively good, but it’s great for me.

2. Toes-To-Bar: Sometimes when I wake up in the middle of the night, I peek at my iPhone to see the workout I’ll be doing in the morning. Today, in my half-awake-half-asleep state just before the alarm went off, I dreamt that I was executing perfect toes-to-bar, inspired by our WOD, I’m sure. When I was fully awake, I was convinced that today would be the day I’d realize some latent toes-to-bar talent that I’d previously missed.

At the gym, I told Dave that story, and while we were getting set up for the WOD, he did a beautiful toes-to-bar. Just like that! (Way to go, handsome!)

So naturally, I  said, “I’m gonna try it.” I’m a little ashamed to admit I’ve never tried before. As I type those words, it seems unreal. HOW IS THAT POSSIBLE? I NEVER EVEN TRIED?!  I got a grip on the bar, and I sswwuuuuuuuuung my legs and got thisclose. Like, my feet were over my head but not quite touching the bar. Three more attempts; same result. But for me, that’s a check in the win column.

The Bad

No matter how hard I tried, the best I could do this morning was 10 KB swings during each 30-second interval. I’m blaming it on my slow (huff! puff! wheeze!) transitions. I always had that experience in triathlons, too –I’m just a little Pokey McPokerson in the transitions.

The Ugly

I’m declaring my knees-to-elbows the most unattractive, ungainly, uninspired movement in Austin, perhaps all of Texas, and maybe, just maybe, in the world. I’d even make a small wager that my KTEs would be competitive in a Universe’s Ugliest Movements™ Contest.

Did you workout today? Tell us about it.


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  • I don’t know about you, but I feel like a got hit by a truck! That kettlebell was only 9 lbs more than the one I usually choose. I think my ridiculous attempts to hip thrust the kettlebell gave your KTEs a run for their money for ugly moves. It probably looked like a Saturday Night Live parody of someone doing Russian swings. **eyeroll**

    • Mel says:

      I was super tired and cranky last night. I blame the workout. Like,I was SO totally cranky, I kept saying, “I’m so cranky!” in a pouty voice. Then I went to bed at 8:15.

  • Mel says:

    Nice job on the ATB!!!

    We worked on our rowing technique today, actually. Then it was front squats, but my knees hurt from earlier in the week (hilly bike ride + box jump/steps), so the trainer set me up with a 10 min met-con: 10 KB swings (16kg), 5 pullups (with band), 10 V-ups. I got 6 rounds in, not too bad.

    (My V-ups are pretty ugly, too – getting my legs pretty & straight every time is HAaarrrddd *wah*). 🙂

  • De23 says:

    Today we did 21-15-9 SDHP, push press, and double unders. I’m still using pretty light weight, which was fine for the SDHP, but my upper body strength is so pitiful I started struggling on the presses. On a good note, I did my first double under EVER before falling back to my lame single unders (84-60-36) to finish the work out. I was so surprised!

  • Janice says:

    A 1:49 split is great! Back in college, that split would’ve been good enough to earn me a seat on a varsity lightweight boat (if I could maintain it over a 2000 m piece – which by the way, never happened for me).

    • Mel says:

      Thanks! And yeah, I did that once, for 30 seconds, and that was the end of that. But it would be AWESOME to be able to keep up that pace.

  • Walker says:

    Whenever we do kettlebell swings I always think about this video. I still almost pee myself every time I watch it. Good luck trying to get this image/song out of your head.

    You have been warned.


  • Walker, I worry about you sweetie. (But that probably would have helped me thrust. And hum at the same time.)

  • Mellie says:

    Wow Mel, that’s awesome time for the 500m row!!! And I hear you about the T2B – I had them in a WOD yesterday that had me feeling REALLY yucky.. (20 min AMRAP of 10 T2B, 20 kbs (16kg) and 30 double-unders).. I can do T2B, but awkwardly.. and out of the 39 I managed to “do”, I think a max of 4 from each 10 were actually legit… I was the epitome of the “NOOOOO REP!” – the judge making the huge X in slow motion over and over, like that CF spoof commercial with Boz… I imagine I looked like a flailing monkey yelling obscenities most of the time, as the girl next to me banged out ten, unbroken, every time, like it was the easiest thing in the world… you can imagine after all that frustration with the T2B, then the atrocious cardio of 20 kbs and finally attempting to get 30 double-unders?? I wanted to cry and throw up all at once.. I was so out of sorts I kept tripping up on my rope which just made it worse!!!

    Today made up for it though, with a birthday WOD that was called “Fête Gone Bad” – as fête means birthday in French, was kind of a play on FGB.. one min calorie row, one min box jumps (20″), one min SDHP (20kg kettlebell), one min HSPU, one min double unders, 1 min rest… 3 rounds for max reps and I was happy to be wayyyy more on my game than yesterday… in that last minute I managed 27 double-unders woohooo.. total score of 246!!

  • Jamie says:

    Walker, that vid cracked me up. I’ll never do KB swings the same. Love it!

    Mel, I could give you a run for ugliest KTE in Tx, honey! Oh, dear, mine are terrible! It’s like a cross between a sweaty tomato and a monkey having a seizure, I think! Nice job on your rows too!