Velociraptor?
February 17, 2012
Had a great night a CF again tonight. Its such a different environment at night and I really enjoy the change up one night a week. I will admit, now that I have done it a few times, I like it more than I thought I would. Having said that, I am still totally hooked on the 5:30am schedule and I dont think I could go every day after work. Not only do I really enjoy getting my WOD-on in the morning before work... but I never know if I am going to have to work late and would be totally heart broken if I missed a workout for something like that when I could have just gone in the morning.
So its been working out doing a skill day once a week. Its great too because R is there, Hubs is there AND K is there, so when I need help or a little extra guidance there are lots of different coaching cues, and you never know what is going to work.
Tonight I decided to do "Death by Toes to Bar." Sounds lovely no?! I was really excited with my progress with these!! I am able to kip them, which is great... AND I got all the way up to 8 in a row before I had to drop in the middle of them. R was huge in helping to push me along in the last two sets of these. What it is, is a 10 minute WOD... the first minute you do 1 rep, the 2nd minute you do 2 reps and so on... until you are doing 10 reps. The goal is to get all the reps within the minute. At the beginning, they seem "easy" because you do one rep and wait 55 seconds for the next, but by the time you get to 8, 9 and 10 there is much less rest and a lot more work. K advised that I use this method, or a TABATA method when I work on my skills so that I have a goal. I really like it and its working well.
I also use the same method for pushups again tonight... I set up the pushup regulations with weights and an abmat and went to work. Last time the 1, 2, 3 reps method was "easy" so K told me next time to shoot for 2, 4, 6, 8, and so on until I get "stuck." At that point I stay where I am and do the rest of the sets. I was able to get up to 12 reps... than the next set I got out 8. At that point I hung at 8 for the rest of the 10 minutes. I felt good... but my arms were totally shot.
Finally... I worked on the dreaded double under... I worked and I worked... Got tips from R, got tips from K, changed my rope... why oh why can I do 40 on one day... and 2 on the next?
Apparently, I turn into a jump roping velociraptor when I do double unders...
Much love guys... thanks :)
Its all about timing. I get excited, I speed up... I use to much arm, I dont use enough arm, I dont jump high enough.... and now.... I am a dinosaur... hahaha!! I will keep working at them, I know I can do it!!
SKILL:
20 Minutes Double Under Practice
"Death by Toes to Bar" 10 Min
5 Sets of 3 Kipping (linked together) pullups
"Death by Pushups" 10 Min
20 Minutes Double Under Practice
WEEK 6, DAY 4: Paleo Challenge
Post Workout Shake - 2 Scoops Protein
Morning Tea
Morning Snack - 2 Egg Muffins with Mushrooms, Onion, Tomato
Lunch - Steak and Brussel Sprouts
Afternoon Snack - Banana Muffin with Almond Butter
Afternoon Tea
Dinner - Crock Pot Balsamic Roast
Had a great night a CF again tonight. Its such a different environment at night and I really enjoy the change up one night a week. I will admit, now that I have done it a few times, I like it more than I thought I would. Having said that, I am still totally hooked on the 5:30am schedule and I dont think I could go every day after work. Not only do I really enjoy getting my WOD-on in the morning before work... but I never know if I am going to have to work late and would be totally heart broken if I missed a workout for something like that when I could have just gone in the morning.
So its been working out doing a skill day once a week. Its great too because R is there, Hubs is there AND K is there, so when I need help or a little extra guidance there are lots of different coaching cues, and you never know what is going to work.
Tonight I decided to do "Death by Toes to Bar." Sounds lovely no?! I was really excited with my progress with these!! I am able to kip them, which is great... AND I got all the way up to 8 in a row before I had to drop in the middle of them. R was huge in helping to push me along in the last two sets of these. What it is, is a 10 minute WOD... the first minute you do 1 rep, the 2nd minute you do 2 reps and so on... until you are doing 10 reps. The goal is to get all the reps within the minute. At the beginning, they seem "easy" because you do one rep and wait 55 seconds for the next, but by the time you get to 8, 9 and 10 there is much less rest and a lot more work. K advised that I use this method, or a TABATA method when I work on my skills so that I have a goal. I really like it and its working well.
I also use the same method for pushups again tonight... I set up the pushup regulations with weights and an abmat and went to work. Last time the 1, 2, 3 reps method was "easy" so K told me next time to shoot for 2, 4, 6, 8, and so on until I get "stuck." At that point I stay where I am and do the rest of the sets. I was able to get up to 12 reps... than the next set I got out 8. At that point I hung at 8 for the rest of the 10 minutes. I felt good... but my arms were totally shot.
Finally... I worked on the dreaded double under... I worked and I worked... Got tips from R, got tips from K, changed my rope... why oh why can I do 40 on one day... and 2 on the next?
Apparently, I turn into a jump roping velociraptor when I do double unders...
Its all about timing. I get excited, I speed up... I use to much arm, I dont use enough arm, I dont jump high enough.... and now.... I am a dinosaur... hahaha!! I will keep working at them, I know I can do it!!
SKILL:
20 Minutes Double Under Practice
"Death by Toes to Bar" 10 Min
5 Sets of 3 Kipping (linked together) pullups
"Death by Pushups" 10 Min
20 Minutes Double Under Practice
WEEK 6, DAY 4: Paleo Challenge
Post Workout Shake - 2 Scoops Protein
Morning Tea
Morning Snack - 2 Egg Muffins with Mushrooms, Onion, Tomato
Lunch - Steak and Brussel Sprouts
Afternoon Snack - Banana Muffin with Almond Butter
Afternoon Tea
Dinner - Crock Pot Balsamic Roast
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