Posts Tagged ‘scorpion pose’

Conditioning day.  I like the cardio, but then I enjoy running.  I was hesitant when I first started CrossFit .. running on asphalt, which is something I have avoided since I left the Army.  But .. my knees have not been bothering me.  I imagine three explanations for this:

1-Wearing Vibrams;

2-Seeking the best diet for CF;

3-Doing CrossFit.

So .. to start the morning (already 79d outside at 5am!) ..

WARM UP

25 Double Unders

20 Sit Ups

10 Hip Extensions

10 Squats

Still no Double Unders here; though, I am starting to sneak in the occasional 4 or 8.  Mostly I do the 3 for 1, so in this case, 75.  Because I like jumping rope to warm up, I had already done 110 before I did the 75.

WOD

800 meter Run

50 Hand Stand Push Ups (HSPU)

800 meter Run

I used two abmats to judge the touchdown point for my head (I used to use three).  Which is not to say I touch down every time with two abmats; better to say Im somewhere in between 2 and 3.  Lol .. which is not to say I touch down every time .. but I can do about half (ok .. maybe 1/4 .. but Im getting there).

😀

Total time: 10:00 minutes even.

When I finished, I did another 50 HDPU, and didnt even focus on the abmats .. just the drop, shoulder lock, then push back up.

Coach Keefa showed me a Kip to lift back up.  Interesting technique .. and it makes sense.  For example, in my additional 50, about 20 of those I did in Scorpion Pose because they are easier when the center of gravity is lowered.  The Kip move that Keefa showed me did just that: Dropped the legs into what I would call a Cobbler (Urdhva Baddha Konasana), then kicked them back up.  So .. lowering the gravity line to assist the lift.  Thats how I teach Yoga.

Ive never done 50 Hand Stand Push Ups before .. so lets see how I feel today during Yoga classes!

This mornings CrossFit. I like the cardio (in my vibrams). HSPU = Handstand Push Up. When I was finished with the second run (after time), I did another 50. I can break the plane ever so often .. lol .. but more ‘ever so’ than often! 😀

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I was sore over the weekend from Friday’s WOD (the 2 minute drills).

When I get the ‘creeping crude‘ – my word for how I feel when my immunity drops, or when the body is letting me know that Im getting ready to get sick – I feel it in my arms, shoulders and neck.  When this happens I do all the things Ive learned over the years to keep this body healthy, like stay warm, eat warm food, get more sleep, and go slow.

So here I was feeling the creeping crude on Saturday when I went in to get dunked.

Instead of resting, I had a 2-hour trip to the airport, then the dog dug out.  So aside from the long, traffic filled drive, I had to fill a hole and hammer wooden stakes into the ground, then chase the dog down!

Woke up Sunday feeling like I was in full blown sick mode, except, I wasnt sick .. I was just sore in all the places I feel when my immunity drops.  In other words, I felt like crap (hence: the ‘creeping crude’).

And so I slept lots, ate warm food, and even though its 95 degrees outside, wore a pair of socks and a long sleeve t-shirt round the house.

This morning at CrossFit I told Keefa that I felt like “pond water”; which I explained as a military expression meaning “slow, sluggish and stinky”.

So I didnt do the personal warm-up Ive been slowly developing since I started CF; instead I did about 10 HSPU and got ready for the group exercise.

Warm Up – 5 min AMRAP

25 JJ / Crab Walk / 10 Squats / Crab Walk

25 High Knees / Bear Crawl / 10 Push Ups

Then right into the ..

WOD

100 Hang Squat Cleans, 75#/45#

Being no where near 45# (pounds), Keefa suggested the 22# bar.

Weightlifting is a challenge to me, simply because its not something I do all the time.  When I broke my foot in the Army I couldnt run, so went to the gym and worked out.  There I met a WO3 who taught me how to lift weights –  and I bulked up enough to get taped every time there was a weigh-in – but what I did then is different from what I am doing now.

So using the bicameral mind – one part going over the Hand Squat Clean tech, the other pondering weightlifting and Yoga – I arrived at an idea.

Yoga, which I know so well, is natural body movement.  Likewise, the weightlifting we do in Yoga is all body weight exercise.  This means, in Yoga terms, that I have the strength to ‘bench press’ / lift my body weight (126 lbs).  Now, there are several ways todo this in Yoga, such as in Crow and Peacock, Handstand and Scorpion, Floating Lotus and Eight-Limbed Pose.

Clearly, none involve an object (like the weight bar), and none involve lifting that weight over my head.  Now .. I suppose it could be argued that Handstand and Scorpion are ‘over the head’ lifts, yet .. they simply dont feel the same.  Or, at least, I havent gotten solid enough with the bar to feel anything more subtle.

So .. as every day brings .. its just a learning curve.

I really took my time with the HSC, because technique (as in Yoga) is everything.  Truly, the very foundation upon which any ‘house’ is built.  So I took my time and did my best to remember the steps, to assist the body’s muscle memory.

When it was finished, I had done about 107, because on the last 10 (in almost everything I do in CF now), I tell myself, ‘Last 10 .. do it right!’  This means, if I do a step wrong – like not dip, or not shrug, or dont lift the elbows – I dont count it.  Lol .. not for the entire 100 mind you .. just the last 10!

So here I am considering going to CF tomorrow .. making it my first ‘double day’ .. but also thinking how I will no doubt be sore tomorrow with that creeping crude feeling (upper body), but this time with a heavy dose of 100 Squats!

Its the beginning of Week Five, its Monday, so its a good opportunity to start the week with a solid 5 day CF experience.  Lol .. then see if Im able to lift my arms to type this blog!