Baby Steps

Took a rest day yesterday, though I should start doing an active recovery day once a week again. Middle of my back, or just below my shoulder blades, especially on the sides of my spine, is was really tight. Not as bad today. Went to the 4pm class.

Warm-up

  • 2 Minute Row (28 s/m)
  • 2 Rounds
    • 10 Push-ups
    • 10 Air Squats
    • 10 American KBS (35#)

Conditioning

  • Buy In: 3,000m Row
  • 5 Rounds
    • 15 Push Jerks (95#)
    • 15 Sit-ups
    • 15 American KBS (53#)

Started out around 1:51/500m and then slowed closer to 1:55 after about 1,000 meters with a stroke rate around 25-26 most of the way. I got off the rower around 11:20-ish and was feeling good, so I know I didn’t go too hard. When I saw this workout I knew I wasn’t going to try 115# and 70#. I made the right choice with scaling. Still had to break up the last two rounds of push jerks because I couldn’t straighten my arms! I went 8-7 and 9-6 on those rounds. Tried to catch my breath on the sit-ups and did the swings unbroken every round. Going from the swings to the jerks was horrible. Finished in 22:21.

Skill

Worked on finding balance in a handstand hold and some walking again. My shoulders were wrecked, but I figured it would be good practice when fatigued. The band across the rig was feeling good, so I went over to the wall and started taking a few handstand steps into it and was even able to hold in a freestanding for a little bit. Felt like a huge breakthrough today!

Upside Down Work

Read about my new folding wall mounted rack.

The usual open gym at noon.

Conditioning

10:00 AMRAP

  • 10 Pistols
  • 5/5 Single Arm DB Hang Clean & Jerk (50#)
  • 10 C2B Pull-ups

My pistols were shaky and in the last couple of rounds I started grabbing my foot on some of the reps. I switched arms on the way down for the C&J. Every round of chest to bars was 4-3-3 and didn’t wear any grips. Finished 5+11.

Accessory

3 Sets

  • 8/8 Single Arm/Leg KB Deadlifts (62#)
  • 8/8 Bottoms Up KB Press (26#)

Midline

5 sets (Holding 5# plates)

  • 10 Hollow Rocks
  • 10 Scissor Toe Touches (alternate arm/leg)
  • Roll
  • 10s Superman hold (straight arms!)

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| CORE BURNER 🔥 | … After today’s @crossfitwod I finished with this: …. 5 sets with 5 lb plates 10 rocks 10 Scissor toe touches Roll to 10 sec arch hold (make sure arms stay straight!) … Tag a #gymnasty friend and throw this down together today …. Want more Core Work? 🔺Work with me & Dr of PT @thebarbellphysio online 🤸‍♂️ link in bio ….. Want to spend a weekend learning hands-on? 🔺Check out @cfgymnastics & training.crossfit.com/gymnastics to join a weekend course! …. #cfgcoach #crossfitgames #gymnasty #cfg #pamelagnon #crossfit #mastersathlete #crossfitgames #mastersgamesathlete #gymnasticsconditioning #arch #hollow #mondaymotivation #WHStrong #gymnasticsshapes …. Music cred @splice_app

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Could go with a shorter rest period. Took me 6:57.

Skill

We were done really early so did some handstand drills. Put my feet up on a box and walked around it with my hands. The 24″ side isn’t high enough for me, so the 30″ allows me to get my hips up over my shoulders more, though I think I was still short of it.

Then I put a big band around high J-cups on the rack so I could kick up and work on finding the balance point. This one really helped. After getting a feel I’d place my hands further away from the rig, working on finding the handstand position without hitting the band. Then I went to the wall and eventually tried handstand walking a few steps into the wall. Big progress is one session. My wrists were getting sore, so that was enough.