Tuesday, June 16, 2009

Affiliate hopping

One of the advantages of having to travel for work (even if it isn't that far) is that I get to bop about New England visiting different affiliates. The travel really only started recently, and I'm just getting caught on to the possibilities for expanding my garage CF perspective. Meetings in Boston and Hartford on consecutive days got me to Revolution CrossFit in Boston and CrossFit Persevere in Glastonbury. These two affiliates couldn't be more different.

RevFit is a globo gym with the shiniest of fitness machines and a CrossFit room. Some marketing guru named it "The Pit" since I was last there, although it only feels that way if you close the garage door to the room and let the sweat build-up. It's got your full array of CF trappings, bars, bumpers, nice pullup bars, rings, KBs, rowers, Dynamax balls, jump boxes, etc. The one thing missing from RevFit - a CrossFit trainer providing feedback. There's just a group of athletes who mostly follow the mainpage WOD, except on Thursdays when a trainer does lead a workout or during an fundamentals class, when all the regulars get kicked out of the pit and exiled to the land of chrome gym furniture to complete their workouts. Last night was just such a night. It's not the gym's fault. We were strength training and happily shooting the shit while we rested between sets and didn't get to our metcon before they began their fundamentals class. Thus, our metcon was done in an open space amidst the chrome-plated furniture of Globoland. We lined up three barbells and did our burpees right in front of the person DLing behind us (watch those fingers, kids).

Most of the RevFit regulars were languishing on the IR. Laura was still recovering from her marathon and limited to upper-body work; Sharon was visibly pained by a neck ailment; and Chris was suffering a nasty cold. Thankfully, Renee was going strong, and Samantha Aurelio was also visiting from out of town, so we got in a good workout together. They did a modified CrossFit Football WOD, and I did most of it plus some ring work.

Sam showed off her one-armed handstand, which got me inspired to try some gymnastics stuff. My press handstand was working well, although I've still got some work to do to hold that freestanding handstand consistently. Apparently the oly work has helped my flexibility, because I sure as heck haven't been doing passive stretching). My front and back lever progressions were suprisingly good, too, given that all I've been working with any regularity is skin the cats, L-hangs, and MU progressions. (It's always good to have your skilz working when it's time to show-off. ) The most impressive showing-off, however, was Sam's ATG squat. She quietly added 5# to her 5RM, while retaining rock solid form throughout. She easily has another 10# in her.

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RevFit Workout - Monday, June 15, 2009

Warmup
Hip and shoulder mobility
10 C2B pullups
5 L-pullups
10 ring dips

Skill work
5 Skin the cat to hollow hang to L-sit
2 failed MUs
1-arm handstands against wall
2 press handstands (first strict straight-arm press HS in a long time )
pike back lever - 5 seconds x2
one-leg-extended front lever - 5 seconds, 3 seconds

Heavy stuff
Press 45x5, 70x5, 95x3, 115x3, 120x3, 125x2+f, 122.5x3, 122.5x1 (burned out from too much ring work between sets)

125 is my prior 3RM, so this isn't bad. Overhead strength still needs attention, given the low numbers overall, but my loss of strength is not as grim as I thought.

Metcon
5 rounds:
    5 Deadlift, 275#
    10 burpees
7:05

Last time out was 6:26, so this isn't great. I should have checked my log-book before starting, and maybe I could have pushed closer. Metcon probably isn't good enough to take 40 seconds off, but 20 was certainly doable, even though I was thoroughly gassed here.

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In contrast to RevFit, CrossFit Persevere is a spartan setup - no showers (yet), no shiny chrome machinery, no internet/juice-bar cafe, no after-work crowds either on this particular day. They do have a sweet, new pullup bar, on which to do flying pullups, however, climbing one bar to the next four times until you've gone from 8 to 15 feet above the ground. (I stuck to the lower two rungs, thankyouverymuch).

Where RevFit had an array of globogoers gawking at the three of us doing DLs for time (I'm sure the 275# thump helped draw attention), CFP had two coaches there to encourage (i.e., yell at) me to fight through the pain and complete my WOD. Kim Malz, aka fitmom, is co-owner of CFP. She has a tremendous energy that is reflected in her athletes and her performance. Kim qualified for the CF Games in Aromas, less than two years after her cancer diagnosis. As inspiring as that story is, you should have seen her work her way from 24th overall at the Qualifiers to 5th, by charging through the brutal final workout. The kind of fighting spirit she showed in the workout clearly goes a long way in life. It's hard to wimp out on a workout with that kind of example cheering you on.

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CrossFit Persevere Workout - Tuesday, June 16, 2009

Warmup
Pullups
Hip mobility
2 muscle ups (felt good enough that I put them in a metcon for the first time ever)
Burgener clean warmup

Metcon
Nasty girls

3 rounds:
    50 squats
    7 muscle ups (switched to jumping MUs after one round plus 2 reps & 5 failed reps)
    10 hang power cleans, 135#
12:57

Felt good to finally use muscle ups in a metcon. The 11 MUs are by far the most muscle ups I've done in one session. How it is I go from zero MUs one day to 11 the next escapes me entirely. I'll just keep working these and hope they don't go away again.

1 comment:

Samantha said...

;) Thanks Pat. It was a pleasure to see you again and finally get the chance to workout with you! You're a sea of knowledge and can definitely see why you and Erin see eye to eye so well. One of these days I'll hopefully get the chance to pick your brain.
As for now, I'm working on that press-handstand ;)