Twofer tuesdays

Actually, it's Monday, but I like the alliteration and I've got two workouts to post.

Friday's workout was the original Twofer Tuesday. It comprised 20 minutes of double kick combinations: 2x's hiza; low-high, mid-high, low-mid mawashi; mawashi, ushiro mawashi. You get the idea. Key to this workout was timing and rhythm. Sounds a lot like dancing, especially when done to music. That is what I did.

If you haven't noticed, fighting is a lot like dancing. Both fighting and dancing are partner events which require that you pick up cues and notice patterns of behavior. Get that down, and you are well on your way to predicting your opponent's next move, or better planning his move for him. When you're solo training or shadow boxing, crank up the tunes.

12/06/10

-Frankenstein (10 minutes of db squat-clean, push-press (or thruster) burpees)

I used the sweep second hand on my watch to time my rests (30 secs) between sets of three and completed 27 reps. It doesn't sound like a lot in 10 minutes, but I was well spent. The no-mas-ometer reads 3.6.

4,924/[187]

Going with the flow

The plan today was a date with Hilde (50 burpees; 21,15,9 thrusters and pull-ups). As luck would have it, I got interrupted right after finishing the first set of thrusters and burpees. Dang! Just 50 burpees in and 21 thrusters and pull-ups under my belt and I had to stop.

The interruption lasted about 30 minutes. I didn't want to start over again, so I compromised. It was pretty painful getting that first set of 21 done. Took me 4'55. I decided to do another set of 21 thrusters and 21 pull-ups and call it a day. Finished the second set in 4'15.

That felt like a 3.7 on the no-mas-ometer.

4,897/[160]

Frankenstein meets Kraftwerk

I was so pleased with my VB50 time from yesterday that I wanted to give Frankenstein another round. This time I pit him against the grand daddy of electronica: Kraftwerk. It just so happens that there is a 10 minute mix on YouTube, several in fact.

Trying to improve on previous workouts keeps the intensity just within my capability, but barely. The no-mas-ometer says 4.0. Mr. Frankenstein 24 reps.

I'm not noticing a performance effect from the background music-too busy wheezing.

4,534/[92]

-Dips w/Fe (14,15)

-Pull-ups w/Fe (2x6)

-10 minutes of thrusters (40)

I wish I had some new revelation, but I don't. Well, I do notice that I am gradually building reps on the dips. Cool, the shoulder is holding up. Thrusters continue to be difficult and the pull-ups are stalled. Otherwise, nothing much to write about.

The no-mas-ometer reads 3.6.

2nd date with Hilde

You remember Hilde, Fran's nice friend. I had my second outing with her and it went pretty much the same as the first date. It was embarrassing for me, not that she would ever say anything about it.

Hilde part II:

-50 burpees

-21-15-9 thrusters (2x25 kgs) and pull-ups

Got my time down to 11'47"74, a modest improvement; this after 2 somewhat intense days of training immediately prior. I am tired.

The no-mas-ometer reads 4.0, but just barely. Trying to beat the previous time provided the extra bit of intensity.

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she's got a nice personality

Some of you may have heard of Fran, one of Crossfit's most notorious "girls." I'll bet a couple know her personally. Frankly, much as I lust after Fran, she's out of my league. I just don't have the goods: barbell; sturdy pull-up bar; not to mention quads, hammies, erector spinae, rectus abdominus, etc. Fortunately I know a girl just my speed. She looks exactly like Fran, from a certain angle and if the lighting is just so. More importantly, my 2x25 kg dumbbells and doorway pull-up bar (which won't accommodate kipping pull-ups) don't elicit a raised eyebrow of disdain. Ladies and gentlemen, allow me to introduce you to Hilde, a nice girl.

Hilde:
-5 minute burpee test (60)
-21-15-9 reps of thrusters and pull-ups (12'42"48)

What can I say? This was a feeble attempt. Thrusters are not my forte. I had to break it up into sets of 5, with lots of heavy breathing. All smoke and no fire, as it were. Same with the pull-ups, but I got those out of the way pretty quickly, even without kipping. With a time of 12'42", it looks like Hilde and I are destined for a long relationship. I bet she'll even give me pointers on Fran, she's that nice.

No mas-ometer says 3.9.

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