Wednesday, December 19, 2012

12/18 - Butterfly pull-ups!!!

Let me get right to the best part of last night (if the title of the post didn't already give it away)…


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.

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.

Bench Press

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).

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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