Did a 5k on Wednesday. Varied elevation (read some VERY steep, log hills) and ran it in an unimpressive 31:48. Probably not too bad considering it was raining and 35 degrees out....

WoD

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.


1- 3:50
2- 3:40
3- 3:25                              5min rest between efforts
4- 3:22

I gained a little weight back over thanksgiving (stressing and eating too much). Blah.

So I cut back my portion sizes to what they need to be and lost it again with the help of running around airports, the mile long route to and from my office that I walk everyday.


Back down to 128 as of tonite. Still hoping to get down to about 118 but that will take some more exercising rather than my easy solution of just cutting calories.

My traps are still freakin' sore from Friday.  I haven't been this sore since I started!  The workout was 20 hang power cleans and 20 kettlebell cleans (10 R+L) for 4 rounds.  When I walked in and saw it on the board, I asked someone from the previous session how bad it was.  He said it wasn't really bad at all.  Then Steve, my coach, walks over and says, "Not so fast."  I normally hang power clean 53 lbs in a workout (when doing strength work, I go up to 78 for full cleans) and I'll clean the 12 kg kettlebell.  Steve informed me that I was going to do this at the prescribed weight for the hang power cleans, at 63 lbs, and do the kettlebell cleans above the prescribed weight, at 16 kg. 

My point of failure was grip strength.  I never got winded, though I was sweating like a... well, a lot.  But the thing that was causing all the breaks was grip.  I was using enough chalk, but my hands just weren't cutting it. 

Throughout the workout, Steve kept on yelling at me "BIG SHRUG!!!  BIG SHRUG!!!"  I think that my traps are now telling me that I got that point down!

I know tomorrow's workout is going to be long and brutal.  He already said that this week's workouts are going to be looooong.  Then I have a week "off" and I'll try to drop by the box in Jackson while down visiting Stillie's family.

^^^^^ Gettin strong Girl.    Good job.

WoD                                                                                                                                       Me

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups                                                                                                                        3 Pull-ups
10 Push-ups                                                                                                                    6 Push-ups
15 Squats                                                                                                                       9 Squats                                  22 sets  19:46

Quote from: kopfjager on December 21, 2008, 05:25:38 PM
^^^^^ Gettin strong Girl.    Good job.

WoD                                                                                                                                       Me

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups                                                                                                                        3 Pull-ups
10 Push-ups                                                                                                                    6 Push-ups
15 Squats                                                                                                                       9 Squats                                  22 sets  19:46

Last time I did Cindy, I did the full numbers, but knees and the small assistance band.  13 stinkin' rounds.  How the hell do people get 20 rounds?

Quote from: Ducatista on December 21, 2008, 06:11:36 PM
Last time I did Cindy, I did the full numbers, but knees and the small assistance band.  13 stinkin' rounds.  How the hell do people get 20 rounds?

Is it the pull ups that make you stop at 13? thats what usually kills my time.

Quote from: He Man on December 21, 2008, 06:30:58 PM
Is it the pull ups that make you stop at 13? thats what usually kills my time.

BINGO!!!

XC skiing today, -5F and 30mph winds = -30F windchill.  It wasn't even fun.  Hopefully it will warm up to around 10 or so this week so  I can go again.

mitt

Dont use a assistanted pullup band/machine. get someone to nudge you so you are always at 100% effort no matter what. Basically, if you can do ~12 pull ups, your strong enough to do 20 pull ups, you just need to work on endurance. Form is the most important too. Palms out is the one you should be doing. Workout those lats! Resistance bands!!! I love em, they will deifntely help you build up those pull up numbers.

Cindy sucks, but i never timed myself, and we always did it after a 3-5 mile run (and crunches instead of squats). I think i threw up the first few times i did it.  

Quote from: He Man on December 21, 2008, 06:48:14 PM
Dont use a assistanted pullup band/machine. get someone to nudge you so you are always at 100% effort no matter what. Basically, if you can do ~12 pull ups, your strong enough to do 20 pull ups, you just need to work on endurance. Form is the most important too. Palms out is the one you should be doing. Workout those lats! Resistance bands!!! I love em, they will deifntely help you build up those pull up numbers.

Cindy sucks, but i never timed myself, and we always did it after a 3-5 mile run (and crunches instead of squats). I think i threw up the first few times i did it.  

Training with only a pronated grip has given me tendinitis in both shoulders.  Surprisingly enough, my body is backwards.  Using a supinated grip is MORE difficult for me.  Unfortunately, it's almost impossible to kip with a supinated grip.  I can do a really modified weak kip with a supinated grip, but I'm still able to get 5 and 5 as part of my warm up.  Those second 5 are a bear, though.  Even in my first set, the last one is hard to get.

Using my current training method, I've been able to get from nothing to 2 unassisted, but I'm having to take a step back to avoid injury.  I believe that training with a supinated grip will make using a pronated grip easier once my shoulders are back to 100%.  Once I get to that point, I'll switch it up between pronated, supinated, and mixed.  My biceps are still pretty weak, since I nailed the whole concept of hip extension and getting big shrugs.  I don't rely on my arms for much.  Hopefully training using a supinated grip for pull ups will fix that.  I'll give your hint a try, though, once I'm fully functional.  My test is whether I can shift my STi into 6th gear without discomfort. 

I was surprised that the hang power cleans didn't bother the tendinitis.  I guess I was doing them right after all.   

tendinitis sucks. I always heard people tell me, working out mildly during injrury is okay, but when it comes to tendintis, just stop. I had it in my left knee and tried to power through it. Sadly, it left me unable to run for about 3 months.


http://www.youtube.com/watch?v=5ddvpfUB1jU
thats what the girls did in place of pull ups. A lot harder then it looks! i think max points was 2 minutes.

We all used to say it was easy until we tried it. You get jello arms after the first try Hope this stuff helps.
hope you heal up fast!

Quote from: He Man on December 21, 2008, 07:30:54 PM
tendinitis sucks. I always heard people tell me, working out mildly during injrury is okay, but when it comes to tendintis, just stop. I had it in my left knee and tried to power through it. Sadly, it left me unable to run for about 3 months.

thats what the girls did in place of pull ups. A lot harder then it looks! i think max points was 2 minutes.

We all used to say it was easy until we tried it. You get jello arms after the first try Hope this stuff helps.
hope you heal up fast!

I thought I'd try a supinated grip for one workout and if the pain did not lessen, I would do something else.  Well, the pain lessened, so I guess it eased the strain.  I'm a fan of the black box method.

I haven't timed myself for a hang at the top.  I'll give it a go once my shoulders get better. 

And for the rest of the masses, don't do what I did!  If you're going to hit the pull ups hard, particularly if you're over 30% body fat (like me), please switch your grip up on every set between pronated, supinated, and mixed (both directions).  My injury was because of me thinking my body could do something it could not ultimately do over time.  Retreat, retool, and retry.

There was a link to a blog that had a Russian power lifting routine. 5 sets x 5 reps of Squat, Bench and Dead lift. Nothing else. Thanks whoever posted it. I started it today. Bench and Squats today. Dead lift tomorrow. The plan is brilliant in it's simplicity. It's exactly what I need. Short and sweet. Work as many muscle groups as possible with the least amount of exercises, leaving me more time to be on the bicycle.

In 2 weeks time I report back if it really is brilliant.

Quote from: Ducatista on December 21, 2008, 06:11:36 PM
Last time I did Cindy, I did the full numbers, but knees and the small assistance band.  13 stinkin' rounds.  How the hell do people get 20 rounds?

The record from CF Kids is 39 rounds.