Sonya's Workout Log

Tell me more.

sbornheimer wrote:

We're going to do FGB today. I'm scared but game.

We're going to do something called "March '11 Painstorm" Doesn't sound encouraging...

FGB is one of my favorites!

We're going to do FGB today. I'm scared but game.

WOD:
3 rounds for time of:
50 Situps
25 Thrusters, 45
7 Muscle-ups

22:12
1st round 50 Situps
25 Thrusters, 27
14 scaled Muscle-ups

2nd & 3rd rounds 25 situps

PR - 100 double unders - not consecutively, working on that. :-)

Had a tooth pulled last week and have been out of commission. Missed it!

A kip huh? I'll go on youtube so that I see the rhythm of it.

Thanks!

Once you figure out the kip, you may be able to do them now (without the band). I think i finally "got" it shortly after i did max band pullups. Because with a fairly weak band, i needed to start kipping to do 38 in a row. It was happily doing only kipping pullups for a while and eventually decided to start working on doing deadhang pullups with no kip. Now i can do several of those in a row but for workouts with a lot of pullups, i still kip all of them.

Don't worry Karin, love the dare devil stuff!

I was actually scared to try it but our coach, Eric, insists on making us move on when the time is right. It's a beautiful thing.

And, yes, I found a band that was zooming me up. I really want to get those pull-ups. To me that's ultimate strength.

Band pullups are super-fun! If you find a strong enough band and you bounce right you can totally slingshot yourself upward. Zoom! (yeah, yeah, more daredevil crap from Karin. Don't worry, i hold on tight).

And tried pull-ups with a band for the first time today.

Gettin' strong noooowwww!

WOD:
“Mary”
20 minute AMRAP of:
5 HSPU
10 Pistols
15 Pull-ups

Scaled down - 10 HSPU on box (knees)
10 Pistols
15 Ring pull-ups

5 Rounds and 3 scaled HSPU's on the box

Fun. My neck is feeling stiff though.

S... first the knees UP.. then..

THE WORLD!

Karin,

Knee ups are not hard like your dare devil self likes, hahahah, they're just a scale down because I can't do toes to the bar. :-)

Sonya

Didn't do anything yesterday. Got a deep tissue massage. The masseur talked throughout. Don't know what got into him. He's usually quiet. Dang!

Go to www.crossfitmetropolis.com and scroll down to Tuesdays WOD, you'll see me in between two folks climbing that wall, Cous. :-)

Oh, and I love doubleunders. I only did 37 and not consecutively but I'm diggin' them.

S.

Love the wall climbs. I have seen then done when I had kneezilla in a brace and couldn't try them. Now I wanna!!!

Hey S.. same with me on pushups. I thought I was bad ass cuz I could do pushups.

HA! I was on my knees for months before starting to do them strict!

So.. good on you girl!

As for HSPUS.. I still don't have them. there isn't enough time in the day it seems to do everything and "get" everything. Right now, it's all about doubleunders.

So glad you are here!!! BAM!

sbornheimer wrote:

I like GHDs too. I would have done more but there was only 1 machine and other peeps waiting.

Today I did a very short Capoeira work-out - 20 minutes with the ginga and some acrobatics

15 minutes of scaled down HSPUs because I just gotto get those

And, Lauriel, remember you said that you did Crossfit in your garage for about a year before you realized you weren't deep enough in your squat? Well, that can be said for what I thought I was doing for push-ups. I just knew I was doing like 20 and then I went to Crossfit and they were like, naw, girl, you gotto get ALL THE WAY DOWN. And when I tried, I couldn't even do 1!!!! I was like, Whaaaaaat? Then I had to go to my knees and have been doing that ever since and TODAY, I did my first 5 the right way. Is that considered a PR?

Hahahah

And, Karin, about those knees, hummmmm, I got one for you too.

And, E, how ya doin' Gurl?

What's cool is that it is like getting PRs all over again! YAY!

Wall climbs sound fun (but hard).

Knee ups? Like knees to elbows on rings?

I love the "money stuff" Any upside down or hanging off something... lol.

14:01

Supposed to be 10 pull-ups but I scaled with
10 ring pull ups & 10 knee ups
20 OHS w/25 lbs
400m run

Had a great time. I actually didn't feel like doing anything today after those wall climbs on Tuesday. Felt old and evil but that turned around. Class was full of young women. Holler!

Karin,

The torturous wall climbs:

You start out chest down on the floor like the beginning of a push up with feet against the wall. Push up and start to walk your feet on the wall. Walk your hands into the wall and try to touch your chest to the wall. Walk your hands out to the push up position again and chest to the floor.

OMG, after a while, I could only do one, rest, one, rest. With all that said, I want to tackle them again.

S.

"Wall climbs"? Like a climbing wall? How high?

WOD
5 rounds of
10 wall climbs
10 toes to bar
20 box jumps
Clock ran for 30 minutes

I did 3 rounds and 5 more wall climbs, toes to bar scaled, box jumps sometimes stepped up

HAAAARRRD!

My lower back is hurting and the left side of my neck. This WOD was no joke.

I like GHDs too. I would have done more but there was only 1 machine and other peeps waiting.

Today I did a very short Capoeira work-out - 20 minutes with the ginga and some acrobatics

15 minutes of scaled down HSPUs because I just gotto get those

And, Lauriel, remember you said that you did Crossfit in your garage for about a year before you realized you weren't deep enough in your squat? Well, that can be said for what I thought I was doing for push-ups. I just knew I was doing like 20 and then I went to Crossfit and they were like, naw, girl, you gotto get ALL THE WAY DOWN. And when I tried, I couldn't even do 1!!!! I was like, Whaaaaaat? Then I had to go to my knees and have been doing that ever since and TODAY, I did my first 5 the right way. Is that considered a PR?

Hahahah

And, Karin, about those knees, hummmmm, I got one for you too.

And, E, how ya doin' Gurl?

That's the thing. It might be different for other people, but i go pretty far back (i don't actually touch the floor most of the time but being 5 feet tall that would difficult...arms too short). Even if i do 100+ in one workout they don't make my abs THAT sore. They do trash my ability to do a lot of situps fast for the next couple of days but that's about it. Either i'm doing them wrong or i'm just not that prone to problems with them. I am pretty good at core-related exercises, though.

Still my CF affiliate tends to sub regular situps for GHDs for our newer people. Better to be overcautious than sorry.

KarinFranklin wrote:

I like GHDs. I'm not sure why everyone thinks they're so horrible. They're actually kind of fun. And certainly not the most uncomfortable member of the situp family.

Interestingly... There are more and more cases of rhabdo being reported after WODs utilizing GHD sit ups. I believe that it is Catalyst athletics (I'd have to check) that has been collecting data on rhabdo. More incidents are stemming from use of GHD in WODs. Ironically, a friend of mine works with someone who just got rhabdo from doing the P90X ab workout.

Nothing will get you more sore than a WO with GHD sit ups in it, which is possible the onset of rhabdo, if you're not careful. Could be why people hate them. Also could be the movement itself (upside down, extension, back arching, you name it). who knows...