Day 194: Bear Complex and Pull-Ups, Handstand Holds/Walk
 |
| Friday; February 20th, 2015 - the Wall @ ROCK JUNGLE (West End) |
Warm-Up:
ROW 1000 meter
then
2 ROUNDS:
- 10 COSACK SQUATS
- 10 FROG SQUATS
- 12 meter INCH WORMS
SKILL:
A) 4 x E90 (every 90 seconds)
HEALTH:
HANDSTAND HOLD - 30 seconds
FITNESS:
12 meter HANDSTAND WALK
B) EVERY 2 MINUTE x 4 SETS
HEALTH:
10 TOES TO BAR
10 DIPS
FITNESS:
10 TOES TO BAR (UNBROKEN)
10 DIPS (with 35 lbs)
WOD: FOR TIME
HEALTH:
- 8 BEAR COMPLEX (Men: 35 lb / Women: 25 lb)
- 20 PULL UPS
- 6 BEAR COMPLEX (Men: 35 lb / Women: 25 lb)
- 15 PULL UPS
- 4 BEAR COMPLEX (Men: 35 lb / Women: 25 lb)
- 10 PULL UPS
- 2 BEAR COMPLEX (Men: 35 lb / Women: 25 lb)
- 5 PULL UPS
FITNESS:
- 4 BARBELL BEAR COMPLEX (Men: 185 / Women 125 lb)
- 20 CHEST TO BAR PULL UP
- 3 BARBELL BEAR COMPLEX (Men: 185 / Women 125 lb)
- 15 CHEST TO BAR PULL UP
- 2 BARBELL BEAR COMPLEX (Men: 185 / Women 125 lb)
- 10 CHEST TO BAR PULL UP
- 1 BARBELL BEAR COMPLEX (Men: 185 / Women 125 lb)
- 5 CHEST TO BAR PULL UP
Today Coach: Edward
My Thoughts:
Warm-Up;
Keeping it simple, did a 1000 meter row to start off. There were discussion between two people that 1000 meter ROW was too much. I pretty much ignored that and kept a light pace of 32-34 strokes/minute. Although, it's been a while since I've done a class. I actually forgot what a Cosack Squat was. Edward suggested that when we do the Frog Squat; that we should put our arms inside our leg and push out when we are squatting. Yeah, that made it just that much more fun. And of course, nothing is better than doing inchworms.
SKILL;
Broken into two SKILLS. First one was Handstand Holds for 30 seconds. It was best if you could get a partner to time you so you don't go over that time. You can scale this if you don't have you Handstand Hold and do a Handstand Walk-up-the-wall. Everyone took to the HEALTH route, no one was able to do Handstand Walks. Personally, I was surprise that I was able to do the Handstand Hold. It's been so long since I've practice this. Leanne (the gym wife) was my partner in this. I think she even threaten to kick me if I went over the 30 seconds. Now that support; I can't imagine what she would had done if I didn't hold it for 30 seconds... <snicker>
The second SKILL involve working on our Kipping motion with the TOES 2 BAR. It wasn't just about moving the Knee to Elbow. Edward pointed out what I was doing wrong. I was swinging like a pendulum. He wanted me to keep my core engage, head moving forward and back and engage the shoulders (don't just hang there). Hard to explain, easier when shown in person. Anyways, between the grip,
WOD;
Bear Complex: both dumbbells starts on the ground; you can clean the db onto the shoulder and then do two thrusters, and then place them back down on the ground. That counts as 1 rep of Bear Complex. If you are using the Barbell; same thing applies and you pick the weight. Men is 185 lbs and Women is 125 lbs.
At this point, my shoulder and arms are tired. Opted to scale instead of going hog wild with 35 lbs dumb bell in each hand and/or trying it with the barbell. Next time, I'll push myself a little harder. My past has shown me when I'm tired, just try to make it thru without injuring one self. Scale as needed! My biggest issue was the Pull-ups on this WOD. I think between the two SKILLS; it really taxed my shoulders and arms. I didn't haven much left in the tank. Even using the assisted machine; I even had to increase the assist on the last two sets. Slowest time for the morning.
I opted to come in and fire up my system before work, and did the 9:30 AM class. It's a good way to get yourself pumped up. With the class all done, it time to get back to work!
Misc:
So, with the Open coming in next week. I realize I haven't perfected my Double Unders. Decided today after the class was a good time to work on it. Got some advice from Charlie (fellow cross fitter) and Edward. Double Unders (DU) has been one of the many things that I suck at. And like all things, the only way to get better is to practice it. I've been so busy working on my weakness that I've always skipped this (no pun intended). Good advice from Edward, which will spawn me to work on it each time I'm in the gym. Even if I don't get any DU that day, I will know that I've tried!!!
Remember to stay consistent in your training and tackle one WOD at a time!!
ROW 1000 meter
then
2 ROUNDS:
- 10 COSACK SQUATS
- 10 FROG SQUATS
- 12 meter INCH WORMS
SKILL:
A) 4 x E90 (every 90 seconds)
HEALTH:
HANDSTAND HOLD - 30 seconds
FITNESS:
12 meter HANDSTAND WALK
B) EVERY 2 MINUTE x 4 SETS
HEALTH:
10 TOES TO BAR
10 DIPS
FITNESS:
10 TOES TO BAR (UNBROKEN)
10 DIPS (with 35 lbs)
WOD: FOR TIME
HEALTH:
- 8 BEAR COMPLEX (Men: 35 lb / Women: 25 lb)
- 20 PULL UPS
- 6 BEAR COMPLEX (Men: 35 lb / Women: 25 lb)
- 15 PULL UPS
- 4 BEAR COMPLEX (Men: 35 lb / Women: 25 lb)
- 10 PULL UPS
- 2 BEAR COMPLEX (Men: 35 lb / Women: 25 lb)
- 5 PULL UPS
FITNESS:
- 4 BARBELL BEAR COMPLEX (Men: 185 / Women 125 lb)
- 20 CHEST TO BAR PULL UP
- 3 BARBELL BEAR COMPLEX (Men: 185 / Women 125 lb)
- 15 CHEST TO BAR PULL UP
- 2 BARBELL BEAR COMPLEX (Men: 185 / Women 125 lb)
- 10 CHEST TO BAR PULL UP
- 1 BARBELL BEAR COMPLEX (Men: 185 / Women 125 lb)
- 5 CHEST TO BAR PULL UP
Today Coach: Edward
My Thoughts:
Warm-Up;
Keeping it simple, did a 1000 meter row to start off. There were discussion between two people that 1000 meter ROW was too much. I pretty much ignored that and kept a light pace of 32-34 strokes/minute. Although, it's been a while since I've done a class. I actually forgot what a Cosack Squat was. Edward suggested that when we do the Frog Squat; that we should put our arms inside our leg and push out when we are squatting. Yeah, that made it just that much more fun. And of course, nothing is better than doing inchworms.
SKILL;
Broken into two SKILLS. First one was Handstand Holds for 30 seconds. It was best if you could get a partner to time you so you don't go over that time. You can scale this if you don't have you Handstand Hold and do a Handstand Walk-up-the-wall. Everyone took to the HEALTH route, no one was able to do Handstand Walks. Personally, I was surprise that I was able to do the Handstand Hold. It's been so long since I've practice this. Leanne (the gym wife) was my partner in this. I think she even threaten to kick me if I went over the 30 seconds. Now that support; I can't imagine what she would had done if I didn't hold it for 30 seconds... <snicker>
The second SKILL involve working on our Kipping motion with the TOES 2 BAR. It wasn't just about moving the Knee to Elbow. Edward pointed out what I was doing wrong. I was swinging like a pendulum. He wanted me to keep my core engage, head moving forward and back and engage the shoulders (don't just hang there). Hard to explain, easier when shown in person. Anyways, between the grip,
WOD;
Bear Complex: both dumbbells starts on the ground; you can clean the db onto the shoulder and then do two thrusters, and then place them back down on the ground. That counts as 1 rep of Bear Complex. If you are using the Barbell; same thing applies and you pick the weight. Men is 185 lbs and Women is 125 lbs.
At this point, my shoulder and arms are tired. Opted to scale instead of going hog wild with 35 lbs dumb bell in each hand and/or trying it with the barbell. Next time, I'll push myself a little harder. My past has shown me when I'm tired, just try to make it thru without injuring one self. Scale as needed! My biggest issue was the Pull-ups on this WOD. I think between the two SKILLS; it really taxed my shoulders and arms. I didn't haven much left in the tank. Even using the assisted machine; I even had to increase the assist on the last two sets. Slowest time for the morning.
I opted to come in and fire up my system before work, and did the 9:30 AM class. It's a good way to get yourself pumped up. With the class all done, it time to get back to work!
 |
| WOD results after 9:30 AM class @ ROCK JUNGLE (west) |
So, with the Open coming in next week. I realize I haven't perfected my Double Unders. Decided today after the class was a good time to work on it. Got some advice from Charlie (fellow cross fitter) and Edward. Double Unders (DU) has been one of the many things that I suck at. And like all things, the only way to get better is to practice it. I've been so busy working on my weakness that I've always skipped this (no pun intended). Good advice from Edward, which will spawn me to work on it each time I'm in the gym. Even if I don't get any DU that day, I will know that I've tried!!!
Remember to stay consistent in your training and tackle one WOD at a time!!
Comments
Post a Comment