Sunday, September 30, 2012

Before I Forget...

I've neglected to post about my last two workouts, so before we embark on another jam-packed day, here's the rundown:

On Wednesday, the 5 a.m. class at CrossFit Palo Alto practiced touch-and-go deadlifts. Using lighter weights, we worked on getting into the rhythm of stringing together reps in quick succession, while still properly bracing ourselves at the top of each lift. I'm guessing this is meant to get us better prepared for competitive situations that call for quick deadlifts in a metcon, though even for those of us who aren't planning to compete, this was a welcome change of pace.

Then, the metcon:

AMRAP in 10 minutes of:
  • 20 double-unders
  • 15 toes-to-bar
  • 50' walking lunges
I'd been hoping to see double-unders in a workout, and my wish was granted. I was careful not to blow out my Achilles, so I made a conscious decision to keep from jumping too violently. Also, at long last, I   think I managed to whip my wrists the way I'm supposed to, and found it much easier on my shoulders and arms.

The toes-to-bar were a little more dicey because my hands are still ripped up from Mary, and the walking lunges (done in the parking lot) were murder on my knees, but those are minor quibbles. The workout was fast and fun, and I enjoyed every second of it.

Result: 6 rounds as RXed.

On Friday, Michelle and I showed up at CrossFit Estes Park here in the beautiful Rocky Mountains. Having arrived the night before, we weren't at all acclimated to the thin oxygen up here. (We're one-and-a-half miles above sea level -- just walking to my car from our room makes me stop for air.)

With Holly, Mel, and Dave, we met up with CFEP's owner/trainer, Eric, who put us through a bunch of warm-up movements (rowing, pull-ups, sit-ups, etc.) and a terrific mobility series using bands and kettlebells.

For our strength skill, we worked on cleans and jerks, but with a very specific timing pattern: We did 1 hang clean & jerk every 30 seconds for 7 minutes, using 70% of our PR weight. I loved it; the quick succession of lighter (115 pound) lifts was perfect for drilling the movement into our heads.

The metcon was next:

4 rounds of:
  • 18 pushups
  • 18 overhead kettlebell swings 
  • Rest between rounds the amount of time it takes to do each round
I used a 35-pound kettlebell and sped through this one, though I was gasping for breath throughout. The crisp mountain air is invigorating, but I think I needed an oxygen tank.

Result: 6:13.

Okay -- we're off to play tourist with the gang. 

I think I love Colorado.