Month to Month

September is heading out and October coming in. I’m liking it! We’ll get down to below 30 degrees tomorrow night. Now that’s a way to start October.

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These are the Good Old Days

What did we do before DVDs of TV shows? I’m watching season 5 episodes of  “The Office” and can’t imagine the bad old days when I actually had to sit down at a certain time to watch a TV show… and then have to sit through commercials.

Yep, I really like good old DVDs.

Tonight’s Workout – Nancy

How did tonight’s CrossFit workout end up so fun? Maybe because compatriot CrossFitter Eileen teamed up with me to cheer me on while I worked, and I offered the same support while she did it.

The WOD was “Nancy” — giving me some practice with the snatch, plus my nemisis: running.

Five rounds for time:

  • 15 hang power snatch 95/65 pounds
  • 400 meter run

I used 44 pounds for the snatch. Not bad, but I still think that I really need to work on my shrug and getting under the bar faster. I chipped through the 15 snatches each round.

Here’s how a good hang power snatch should look:

It was the run that got me. I’ve had a cold and am getting over it, but that means my lungs have plenty of phlegm. Not any more. Each round I’d cough up some more. I only made it through one of the 400m runs without stopping. Though I do wonder, even without the remnants of a cold, could I make it through without stopping? Not likely. Running is my goat.

So, made it through the workout and now have plenty of energy. Funny how that works.

CrossFit and Romance Do Mix!

All right. I know I’ve really bought into the whole CrossFit thing, practicing pull-ups and squats every chance I get, loving the camaraderie, repeatedly urging friends to go, even looking forward to next week’s Fight Gone Bad workout. Yet this is the silliest yet — I find this video of a a marriage proposal at CrossFit the most romantic thing possible.

One Clean Cat

HOW in the heck did a cat learn this kind of behavior? Cute, funny, and pretty darn amazing:

via DailyKos.

BBQing

This afternoon our office closed shop early and headed to Bushmaster Park for a BBQ. I think a good time was had by all. The little kids had the playground to romp in, the adults had good food and great company, and the dogs, including my new dog Duke, got to do plenty of wrestling and roughhousing with each other.

Pissy Cleaning

Surviving CrossFit workouts is sometimes my only goal. It’s not that I don’t try to achieve more than mere survival, but personal records sometimes goes by the wayside as I struggle through the exercises.

Tonight’s workout was good, but I felt so frustrated by my lack of skill. The warm-up and buy in was fine.

Warm-up:

  • 3 minutes of double-unders or attempts — I have yet to do a double under (2 rotations of jump rope for each jump), but I’m cutting myself slack on this one.
  • 10 shoulder rolls
  • 10 overhead squats
  • 10 push-ups

Buy In:

  • 25 back extensions
  • 25 hip extensions
  • 10 “Snakeys” (combined hip and back extensions at slow and focused pace – kind of a snake move)

Workout:

All I had to do was push presses. Do seven one-rep attempts. My attempts were 20k – 25k -30k(failed) – 27k – 27k – 30k – 30k. So my best was 66 pounds. Not bad. I felt okay about this as my shoulder strength is on the sucky side and it’s taking me time to build up the muscles.

Then we had to take our max weight on the push press and do as many hang cleans as possible. Here’s where the frustration began. I couldn’t do one at 30k. Cullen kept trying to coach me through it, but there seemed no possible way to get my arms around to “receive” the bar, much less quickly squat below the bar. Aargh. Several attempts at the move just made me feel weaker and clumsier.

Cullen had me grab an empty bar and practice the move. It seemed simple at a low weight. I tried the 30k load again and could only get the bar up to my chest height. Cullen and Katie kept telling me that this height was great if I would just squat low enough while bringing my arms quickly around to catch the bar in a good racked position. Shiiiit. No luck.

So Cullen then had me doing front squats — a move I hate. I can’t seem to keep upright and move my butt back enough to do them well. I really try to keep my hamstrings and butt doing the work instead of my quadriceps, as too much load on the quads fires up my knee pain. So, lousy squats and a tired body led to some real pissy mood coming from me.

I was ready to quit. Cullen was so sweet. He kindly acknowledged my feelings, then the bastard made me keep trying the moves. Sweet my ass.

In my frustration I tried cleaning the unweighted bar and it felt fine. This was ridiculous. I just needed at least one clean with some weight. I put down the unweighted bar and went back to the 30k bar. I said “the hell with this” and took off 5k. Lo and behold, I had no problem hoisting the bar up in a decent hang clean. Cullen and Katie both complimented me on my form, which still may not have been great, but I was doing the lift.

Cullen had me practice and practice the move at the lower weight. Katie took pictures and even showed me one shot that proved I was getting the bar high enough with my shrug of the shoulders. If I could only squat quickly (and safely) while getting my elbows up and around I would be able to handle the heavier weight. Cullen then had me do as many as I could  using the old “just one more” routine (I’m a sucker for that one). I made it to eight cleans before the ninth refused to get up to my shoulders — or I refused to squat low enough to catch it. I tried a few more times but I was at my limit.

I survived tonight’s workout. I didn’t exceed any expectations, nor achieve any huge milestones, but I did finish the workout. It took a while, but I walked out of there knowing a bit more about doing cleans than when I walked in the door. I guess I am proud of myself for doing the work even with a pissy attitude.

I’ll certainly remember this workout. After all, starting tomorrow my shoulders will let me know that I worked them hard.

Video on doing the hang clean: