Meg & Molly Onramp 9; Charles First Kipping Pullups; Kirsten Bikes To Work

First off, welcome back.  We took half a week off.  After a weekend of rowing and stress, Charles got a cold.  Meanwhile, Kirsten reported in for oral surgery.  The poor dear is surviving on soup this week.  All from grass-fed protein sources, of course - extra yummy!


Meg & Molly's Onramp 9




Buy-in
Rowing warmup
Medball partner drills
Backsquats
Kipping & kipping pullups

WOD 

3 rounds for time: 

400M Run 

15 Push-ups 

Cash-out

Stretching

Times

Molly 9:52

Meg 9:55

Both their kips had excellent form and timing.  Kipping pullups, here we come!

They've also been researching POSE running; that's coming along, too.  We'll really have some fun with that!

Charles' First Kipping Pullups

Earlier today a single deadhang seemed pretty easy.  In the onramp class I was showing Meg & Molly the sequence for kipping pullups.  I thought that maybe I might get one kip if I concentrated and didn't have to talk to people at the same time.  Going through the sequence with the girls was good for me, too.  Up on the bar and through the same sequence - forward, back, forward, back/knees up, turn over and pull - I went up just like that!  I was so surprised that I forgot to push away.

After the girls had gone, we got out the video camera again to see if I could get one on tape.  I did four in a row!  Great, except the camera didn't start.  We caught some of the after celebrating, though.  

One last time, this time we got two on video.  Here's the evidence:

 Kirsten Bikes To Work

Take it away, Kirsten:

Today was national Bike To Work day.  In our neck of the woods, it is called KB2W, or Keweenaw Bike To Work day.  With Charles still recovering from a cold, I decided to head out early to take in the dawn on my road bike.  After putting in several miles up and down 41 south of Houghton, I headed west to the bridge to the KB2W booth to get snacks and a free water bottle.  Everyone there was so cheery this morning!  They mentioned the nice weather (it was gorgeous this morning, air calm and fragrant, around 50 degrees); last year, they remembered it being 30 degrees.  Having no pack with me, I ended up stuffing the water bottle and the bag of plantain chips along with my windbreaker into the pockets in the back of my shirt.  Surprisingly, the shirt pulled it off and carried everything just fine all of the way home!  Let's hear it for large, stretchy pockets.  Then, back home to shower and eat breakfast, and then to work.  Ironically there was no time to bike to work (I cut the time too short!).  When my co-worker Derek heard this, he exclaimed, "You are going to have to give all of the goodies back!!!"  I replied, "The day isn't over yet!"  Then, at lunch, I drove home, ate lunch, hopped on the mountain bike, and headed back to work.  "Now it counts!", I cried.  "Yes, it does!" he agreed. So there.  National Bike To Work Day.  Celebrated.
Ciao, everyone!


Charles & Kirsten

How many sports in 24 hours?

The weather turned nice, and I took advantage of it...
Charles, being off on a trip to Appleton, got his dose with Theresa and Mark on Friday morning (see former post).  I stayed home to work; then, worked with Molly and Meg (see former post!).  After that, there was still time left in the evening...and a beautiful evening it was!  Anyway, I threw a chicken into the oven to bake, and jumped into running clothes and took off to the Tech trails.  Tonight I made a tour around Isle Royale, Superior, Core, Portage, Pine, and back to Isle Royale.  People may have been complaining about the "cold" weather, but actually it is just perfect for active sports.  A 47 minute run, sunny and cool.  What fun.  Plus, dinner was ready soon after I returned.  Can't get better than that.

Fast forward to this morning.  Charles and I finally took out our double scull for a tour of the Portage (see post on portagelakerowing.org).  It was a little breezy, but just fine for this fine open-water boat.  It is so good to get out and row!  A nice 53 minute row.  After a quick lunch, I headed out to take a ride on Sarah.  She is also happy about this good weather.  We had a nice session that lasted about 40 minutes.  Then home...presto, chango, out came the road bike!  Who knows what the weather will do tomorrow, so, best to take advantage of it now...I took a spin around the area south of home: Gundlach to Pilgrim to Paradise to Denton to 41 to Cemetery to McGinnis to Sharon to home.  41 is so flat and smooth.  Cemetery is not!  All in all, a 40 minute ride.  Gee, everything seems to be coming in at 40 - 50 minutes... that's interesting.  No wonder I was able to fit everything in!  Adding it all up...CrossFit, running, rowing, horseback riding, biking.  5 sports in 24 hours!  Can the weekend get any better?  What will the weather bring tomorrow?  The saga continues...
Kirsten

Molly & Meg Onramp 8, Charles Visits Appleton

Molly & Meg's Onramp 8

Buy-in
400m run
DROM
Standing press out of rack 25-35-45#
Burgener WU
DB cleans
Abmat situps

WOD
10!
DB cleans
Abmat situps

Cash-out
Stretching

Times
Molly 9:49
Meg 9:48

Charles' visit to Appleton Crossfit.

Working out at Theresa's box this morning;  I finally got to meet Mark!  Great guy, great performer.  I was studying his excellent double unders very carefully!  Thanks for the hospitality, guys!

WOD
5 x 5 Front Squat

Cash-out
1 minute of wall balls for reps.

Molly & Meg Onramp 6

They've done 7.  The medballs have arrived.  Let the party begin!

Buy-in
400m run
DROM
Shoulder mobility
Press w/rack 25-35#
Wall ball!
Rope lowers

WOD
5 rounds for time
7 wall ball
7 pushups
7 body rows

Cash-out
Stretch
Hams
ITB
Glutes
Wrists
Shoulders
Bridging


Learning the kip

Times
Meg 7:44
Molly 10:27

Building stamina, learning intensity!

WOD: DB Complex

The 6am crew

Buy-in

Jumprope 5 minutes

DROM/Shoulder mobility

Burgerner WU

Skill: Squat clean

SS2; 3x5

WOD

3 rounds for load:

5 DB DL

5 DB hang cleans

5 DB push press

5 DB squats

Rest, increase load next round

Cash-out

POSE 

-static pose, 3R, 3L

-change of support, 3 x 8

20 burpees

Stretch

Onramps; Meg & Molly do 7

We did this one ahead of time, waiting for the right equipment to do 6. On with the show!

Meg & Molly's Onramp 7

Buy-in 
1000m row
DROM
Shoulder Mobility
Deadlift 35 - 75#
Kip
Here's the deadlifts (nice, coming along!)

WOD
Chipper
400m run
15 walking lunges
15 body rows
15 thrusters
15 KTE
400m row

Here's the highlight reel:

Cash-out
Stretching

Eggs For Breakfast, or Charles Learns A New Trick

I thought I would write this up for all of you.  I've been ambivilant about my choice of eggs.  I started with egg whites, but I hate throwing away the yolks (too much omega-6 fat) and it takes 2 eggs to make one egg's worth.  Better Than Eggs, perhaps not ideal, but it all gets used and it cost less for 8 oz. than 16 eggs.

For real egg applications like hard-boiled eggs on salads and stuff, I've been getting Omega-3 eggs.  They work this way: The chickens eat flax seed containing short-chain omega-3 fats.  Their livers transform them into the long-chain omega-3s that we need.  Then we eat their young. ;)  The trouble is expense, or so I thought.

Maybe they've come down in price, I don't know.  Here's what I found at Econo Foods:

I was thinking of the price of having 2 eggs for each ounce of Bettter Than Eggs, but the omega-3 eggs are good to eat, each and every little morsel!  So a little quick math - BTE, $.36 per oz., O3s $.24 per egg.  Joy, another victory for real food!  So today it's O3s; 2 dozen is breakfast for 2 for 3 days.  Great!

Yes, he can be taught!