Saturday, September 19, 2009

Happy New Year 2

All this coaching is leaving me very little time for training :)
To make amends, I put together a little workout for myself, prior to tomorrow's BBQ.
For time:
10-9-8-7-6-5-4-3-2-1 of the following:
80 kg deadlift (80% bodyweight)
Jumping ring pullups
Ring pushup
12:32.09
A deceptively hard little triplet, as I m finding myself feeling absolutely smoked right now....

Happy New Year

To celebrate the Jewish New Year, I went for dinner at my sister's house, where my father, who had flown in to Israel specifically for the Holidays, is staying.
We ate, drank, swapped jokes, showed off the baby, and generally had a great time.
A couple of hours previously, I put Sam through his paces with the following WOD:
6 rounds:
100 m run
15 metre walking lunges (carrying 10 kg plates in each hand)
15 jumping ring pullups
10 ring dips
Time: 21:19.03
He earned his festive holiday meal...

Tuesday, September 15, 2009

Erez

Today was a shitty day.
It started off great - I woke up early, did "Diane" (21-15-9 of 225 lb DL, and handstand pushups) for the first time in 14:40, and went upstairs to get changed.
Flipping through my emails to catch up, I found directions to the funeral of the 3 and a half month old son of a friend and former co-worker.
From birth, Erez had suffered from the total lack of an immune system, putting him at grave risk in the face of any infection, common cold, etc.
He put up a valiant fight, while people, friends and strangers alike, came from all over Israel to have their blood type tested to see if they were a match for a bone-marrow transplant. Such was the scope of the operation that it restored his parents, Ika and Liza's faith in prople. Am Yisrael.
Sadly, last night Erez's tired little body finally rejected the transplant, and he passed away in the middle of the night.
At the eulogy we heard of his mighty struggle during his 100 days of life, so I decided to have a student of mine named Sam mark his passing by dedicating our Workout of the Day to him, as follows:
10 rounds for time:
10 Deadlift x 40 kg
10 Push Press x PVC
 Time: 9:06.47
Rest in Peace, Erez.
Ian

Saturday, September 12, 2009

Muscle Up Milestone Moment

So on Friday a new client of mine comes over and we have a good session; some squat therapy, some mobility work, then I had him pound out a nice little WOD courtesy of CrossFit NorCal and their OnRamp program:

200 m run
21-15-9 of the following:
- Squat
- Pushup
- Pullup
200 m run

Afterwards, as he was cooling down, we were talking and making plans for our next session, I casually hung in a false grip from the high rings, and pulled off the most nonchalant muscleup - no thinking about it, no psyching myself out, just a fluid pullup from full extension on the bottom through the bottom to full extension at the top.
Un-*******-believable.

Post your "first time" (muscleup, kip, etc) stories to Comments.
Ian

New Gear

So, last week I picked up my first official weight set: an Olympic bar (made in China, but the best I can afford) and 80 kilos of plates.
To celebrate I did Fran; I had 48 hours to look forward to it, and every hour that passed, as I got closer to the time of the workout, I was getting more and more nervous about it.
A little background: at my Cert in May 2009, it took me 10 minutes to almost finish Fran, and I spent 15 minutes puking and then dry-heaving aftewards.
This time I finished in 6:18.44, a distinct improvement.
What is your best Fran time and what is your worst Fran time?
What were the contributing factors that led to both performances?
Post thoughts to comments.