Kim Fe's Dirty Dozen

That title sounds dirtier than I meant it to. 

Kim Fe loves chippers.  So she was coaching today and got to make up her own:

500m row buy-in
25 walking lunges
25 pull-ups
25 double unders
25 box jumps
25 ring dips
25 knees-to-elbows
25 bell swings
25 abmat sit-ups
25 dumbbell hang squat cleans (2x35)
25 push-ups
25 back extensions
25 wall balls
500m row

I found this pretty hard.  It took me 26:15.  I had way too many longer-than-necessary breaks, especially on the K2E.  Those were tough on the still-not-all-better leg, but once I concentrated on rocking back and looking up at the ceiling, they became manageable from a "my body is capable of doing these" standpoint.  However fatigue kicked in bigtime so it was more like "I don't want to do any more exercise, ever" situation.


The Boy has learned how to ride a bike with no training wheels, so we went for a long bike ride (for him) afterward.   

Later, I watched the CrossFit Games on TSN2 and gave thanks for the fact that I'm not an elite athlete.

Power Snatch and Burpees/K2E

A. Power Snatch 3-2-1-1-1

115-125-145-145-150(F)
Got some extra instruction from Aaron trying to correct my many snatch deficiencies.

Incidentally, if you were to write a book chronicling my high school years, "Snatch Deficiencies" would be a good title.



B. For time, Reps 10 -> 1 of:
- Speed Burpees
- Knees to Elbows

Took me 8:11

My knees were hitting my triceps (not high enough to count as contacting elbows) enough that Aaron wouldn't give me the rx'd star, which is completely fair. I'm not too bitter.

Knees to elbows are not fun when you've got Sissy Hands.

"B-1"

Three rounds of:
400m
21 bell swings (55lb)
15 knees-to-elbows
9 ring dips

I went out to the completely unauthorized and woefully underequipped rogue affiliate CrossFit Creekside (aka my garage) for this one, as we had plans in the evening. I don't have a kettlebell, so I put 55lbs on a dumbbell. For the 400m runs, I just ran around the block, and from what I remember when I measured it via Google pedometer (that word always makes me thing of a machine that can detect pedophiles) think it's closer to 450m. Also, as discussed, my pull-up bar, "Harley," has a slightly wider diameter than the bars at Crossfit, which made maintaining the grip on the K2Es a little harder.

Working out by myself, I find there's definitely a different vibe than being in a gym full of people. I try not to get too competitive, but for me it is helpful motivation to try to catch up to (or at least not fall too far behind) someone, or to try to stay ahead. It sure reduces the amount of time I spend on breathers and pushes me to push forward when my body is just begging for a few more seconds of rest.

This was the first workout I ever did with unassisted ring dips, though by the end, there were a few on which I probably didn't get enough extension to pass muster. That's one area I still need to keep working on.

Time was 19:56.