Friday, October 8, 2010

Friday's Workout

Strength Skill:

Two (relatively) easy ones today:
  • L-Sits

I made a set of homemade parallettes out of PVC pipe a few months ago, but haven't used them since finishing my Level One testing. It's a shame, because L-sits are such a great, simple exercise.
  • Skin-the-Cat

My kids (ages 2 and 5) love practicing skin-the-cats at home on our gymnastic rings -- so much so that they'll sneak into our garage to do 'em when we're not watching. I can now see why they get such a kick out of flipping and suspending themselves upside down. Plus, skin-the-cats are great for mobilizing and stretching the shoulders. Looks like I'm going to be joining the kiddies the next time they decide to hit the rings.


"Diane" - for time:
  • 21 deadlifts (using a 225-pound loaded barbell, which is about 1.6X my bodyweight)
  • 21 handstand push-ups
  • 15 deadlifts
  • 15 handstand push-ups
  • 9 deadlifts
  • 9 handstand push-ups
Result: Holy hell. I'm still checking to see if my arms are attached to my torso.

In a rash display of bravado, I announced that I was going to do this workout "as Rx'ed" -- in other words, as prescribed by the CrossFit powers-that-be who sit in smoke-filled rooms concocting crimes against humanity and then giving them innocuous names like "Diane."

This would be my first encounter with Diane, and doing this workout RX'ed meant pulling 225 pounds 45 times -- a first for me. And although I can easily crank out sets of 5 unassisted HSPUs, I'd never before attempted 45 reps. After thinking this over, part of me considered backpedaling so I could scale down the HSPUs by using a band harness or plyo box.

But my ego got in the way. I decided to stick with the RX'ed workout. The fact that I was the only one in the 5 a.m. class dumb enough to attempt this should have set off some red flags for me. Unfortunately, I'm not the brightest bulb.

Some people blaze through Diane in less than 5 minutes:

Some can even do it in under 2.5 minutes:

Me? 13:59. I don't know if I'm red in the face from embarrassment or from the blood pooling in my skull from all the handstand push-ups.