BUTTERFLY KIPPING
PULL-UPS
Yes, all caps AND bold required there.
I had mentioned to Tim on Monday night that this was next on
my list of goals as the muscle up is being slowed by my shoulder issues. I figured it would take a bit of time and
more than anything switching up the mental rhythm of the movement (similar to
going from alternating double/single skips to full on double unders). It was much easier than that. The trick – well, just watch the video
below (thanks Tim for recommending it!). That’s all that it took for me to
get it on my first attempt.
I managed at least three every time I tried. Definitely requires more thinking (for now)
but I love having the skill whether or not I actually use it anytime soon.
On to the class…
We did a fun partner workout. Jaimie and I partnered up – he said it was because
he could justify going with a super light (KB) weight being paired with a chick
(his words, paraphrased). He made me
laugh my ass off so it was totally worth it.
Warm-up
(pairs)
300m run (together)
30 (each) KB SDHP
30 (each) KB Swings
30 (each) KB Upright Row
30 (each) HR push-ups
30 (each) partner sit-ups
I talked a lot of crap on the run which was fun and
enjoyable (at least for me) and we worked well through the SDHP’s. Then on the swings – which by the way were
ridiculously light (for me) and I almost threw the first rep – Jaimie decided
that doing sets of 10 was a better option even though Coach Match had
explicitly stated that we were to only do sets of 5 each. Silly boys, unable to listen to directions
(no surprise). Ha! Apparently I was sounding like a nagging wife
because of this. Oh well…. Live and
learn and definitely laugh. I found it
all amusing. It was a fun start to the
class.
Strength
5-5-5
Bench Press
30-35-35(PR)
I managed a PR on this one basically because I’d never done
a set of 5. I also realized just how bad
this movement is for my shoulder. I was
definitely not going heavier than 35kg and I wasn’t doing a third set at 35kg
either. It was too much already and I
definitely felt my shoulder rebelling.
Hmmm, not sure what to do about it other than just not do it? I asked Jaimie to spot me for the last set as
it was tough and I knew I’d need him to keep me on it – he has a good way of
pushing me in both a hard-ass and also supportive way. It’s a skill.
He’s also probably the only person that can call me dwarf and I’m okay
with it. He’s a good one (but no Jaimie,
I’m still not going to set you up with my single girl friends).
WOD
12-6-12-6-12-6
SDHP (30/45kg)
Burpee bar hops
Jump squats
7:47 Rx.5
The 12-6-12-6-12-6 combo is starting to become as dreaded as
anything 21-15-9. Both are deceivingly
hard.
I did the first set of 12 SDHP’s unbroken then was down to
sets of 6 for the rest of the WOD – though I didn’t take much time in between,
just enough to question myself as to why I was stopping because it wasn’t that
hard (except for my racing heart but still).
The burpee bar hops (almost) made me happy. I didn’t mind them but again, Jaimie made a
comment that they’re not that hard when I’m already so close to the ground. Fair but also awesome. I was steady through all of them – the first
6 would always be pretty quick then I’d slow down a bit on the second 6 (in the
rounds of 12) but only a little. By this
point my heart was racing and my legs were aching. The jumps squats were just an evil
addition. My quads were burning (need to
work on my squat form obviously) but I managed to get through them. It was quite similar to a WOD that Cam gave
me when I was up at site that had both burpees and jump squats in them. I felt like I smashed through this WOD but
there are still a few girls I have to (try and) chase down – Tash, Chriselle,
Kirst… thanks for continually pushing me
(indirectly).
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