I was having technology difficulties, but I think I have them worked out and you may soon be seeing a new website from me. In the meantime, an update.
200lbs was not what I thought it would be. The day after I wrote that post I was 198. The next day I was 195. The next day I was 192. I seemed to have stabilized around 193. Hopefully what that means is that I gained 3lbs of hard earned muscle. At least that's what I hope.
Other updates include ort little competition last Saturday. Getting judged and working out with a bunch of folks right around your fitness level is pretty exhilarating. Doing it twice in one day can beat you down, but that's what we'll be doing at regionals, so best to know what it feels like. I did about as expected. On the heavy overhead plus ring dip workout, plenty of people did better than me. I caught up on the burpeee/pull-up/row workout (shocker), but certainly not enough to catch the guys in front, and still only the third fastest time. Hopefully the overhead stuff went a little better than usual because of a few extra pounds and some focus. I'll test that theory more. I have focused less on my press and more on my dynamic push-press and push-jerk since I really only care about getting weight over my head and not how it gets there.
My shoulders are also feeling better (knock on wood) and my chest to bar pull-ups didn't suffer too much from the lay off. I'll be hitting those pretty hard for the next couple of weeks since it is one of the only things I am more that 50% sure we will have to do at the games.
I've also got some good pictures coming. Well, not good pictures, but pictures nonetheless.
Workouts we've done lately that I like:
3 Rounds
10 Clean and Jerk (135lbs)
15 Ring Dips
20 KB Swings (53lbs)
21-15-9
Burpees
C2B Pull-ups
Row 500m (each round)
5 Rounds
Row 200m
5 Hang Squat Clean (155lbs)
10 Burpees
Rest 2 minutes
This last one was brutal. The inclusion of rest makes you go that much harder. 2 minute bursts of MAX POWER.
Topic for next time: how to make rowing matter when doing doing WODs. Ricki Frausto has a good idea.
4 comments:
good stuff, the competition was a lot of fun. Qualify or not, I really think we should continue to have these on Saturdays, I personally grew ten-fold as an athlete that day.
WRT the blog, if you're interested in having a wordpress one set up like brian and jen (aaron.potomaccrossfit.com) I would be more than willing to get you set up and create a little header image.
Just let me know. word.
any rowing tips would be greatly appreciated, def a killer when included in WODs
Jared-
In my experience, most rowing issues can be addressed in about 10 minutes with a decent coach. This will turn you into a B-/B rower. After that it is hard work and technique. There are a few keys. First, keep your back angle constant as you drive with the legs. That mean not letting your hips shoot back without the chain moving and not leaning back prematurely. Second, try to keep the chain from flapping around. Third, drive hard and powerfully with the legs, send the hands back quickly, but don't re-bend your legs before your hands are back out in front of you and take it nice and slowly back to the catch.
You are also handicapped by the fact that you weigh 130lbs soaking wet. Being heavy and tall helps when you row.
Ryan-
I was exploring the wordpress option and had actually transferred it over, but it is still a .worpress thing. I would definitely be interested in setting it up a little more professionally. I'll be in touch.
And I agree on the competition. Some kind of event like that is always nice and makes you push a little harder. And they're fun as hell.
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