This morning was a repeat of a Gym Jones-inspired workout called "Unworthy". I first did this in April 2008, with a 12K 'bell and a time of 28:00. It absolutely wrecked me. It's one of those that sounds easy, until you're in the middle of it. In fact, it was such a suck-fest that I shared the workout with the CrossFit community via the message boards. This is a note I received from Bobby Nauss of Jacksonville, FL.
"Dear Melissa,
I am writing this to let you know that the Jacksonville Sheriff's Office is considering bringing charges against you for Battery of a Law Enforcement Officer (3 counts). I was poking around another thread and saw a workout you posted and we decided to give it a shot.
You may have a great avatar, but you are an evil, evil individual. You came close to killing 3 SWAT guys. Great workout....if you tell me that it kicked your butt as well, I'll consider talking to the State Attorney and having the charges reduced to a petty misdemeanor."
So yeah, it's a tough one. I've been wanting to do it again for a while now, but Haskell told me not to give it another shot until I was pretty sure I could knock it out in under 20:00.
OKAY.
Buy-in
- 50 DUs
- TGUs, 16K, 3L/3R
- Windmills, 16K, 3L/3R
- 80 squats - 40 KB swings - 20 push ups
- 40 squats - 20 KB swings - 10 push ups
- 20 squats - 10 KB swings - 5 push ups
- 40 squats - 20 KB swings - 10 push ups
- 80 squats - 40 KB swings - 20 push ups
Cash out
- Armbar stretch, 16K, 3L/3R
- Windmills, 16K, 3L/3R
I bet the Big Boys could do this in closer to 10:00. I bet I could do this in closer to 10:00. I'll give it another shot... just not for another six months or so. Twice a year is enough for this one.
And finally, at the Globo today... I was in the middle of my last windmill (in the bottom position) when some guy started talking to me and gesturing. As if to get my attention. While I'm upside-down with a giant hunk of iron overhead. Are you f'ing kidding me? He continues to repeat his question as I slowly come up, rack the KB and put it down. I take off my headphones (YES, I am clearly also wearing headphones), scowl and just say, "DUDE." He's like, "Oh. Um, sorry. But are you using this bench?" Does it LOOK like I am USING. THAT. BENCH?!?
Yes, fellow gym-goer, NOW would be an AWESOME time to attempt to distract me from what I am doing.
20 people drop some props (leave a comment here):
Outstanding! I gotta get unworthy ASAP. It's almost like collecting stamps or tattoos, or bruises...
Melissa don't be silly....he knew you weren't using the bench. That was his lame attempt to strike up conversation with the hottest girl in the gym.
Jennifer - I thought about that, but figured no guy could possibly be that Dumb.
Good strategy: Wait until I'm done, then say something like, "That looks bad-ass, what's that move called?"
Terrible strategy: Wait until I'm upside-down and then do your best mime impression in an attempt to get me to drop the KB on my own noggin.
In your Buy In you did 50 DUs. What's a DU?
Also, in the windmill, is the movement the same as when you place your hand on the ground during the TGU descent, except you're standing?
Thanks,
mark
Hi Mark!
A "DU" is a jump rope double-under, where the rope spins twice for every jump. I work them a lot into my warm-ups, and CrossFit likes to include them in the occasional workout.
A windmill and the TGU are separate moves. Foot placement and movement patterns are different, although the elements of core tension and shoulder stability are the same. It's more of an "advanced" move that might very well be included in a Level II KB Certification, if those ever get up and running.
killer time for unworthy... i haven't done that wod for a while and never have done the pushup version --- ive always preferred the actual jonesworthy to this one... you may have inspired me to put myself through it again in the near future (when my hand can actually hold onto the bar and kb)... nice going!! (and all that talk about hardly ever putting up new prs!!!)...
Globo-gym people are weird... people come up to my wife all the time in the middle of her workout (more often than me - probably for pretty obvious reasons - she's better looking than I am and thus members of the opposite sex somehow must feel compelled to initiate conversation with her despite the rock on her finger) and tell her that she's -squatting too low, lifting too much weight for a girl, should do rack pulls instead of deadlifts because deadlifts are easier for girls, etc, etc- they usually get the picture they're dumb "advice" is not wanted after the "DUDE" statement while others are a little more persistent and require the full "You don't know what you're talking about... I'm in the middle of a workout here" --- I always just sit back, watch and laugh. Of course if anyone even LOOKS like they're going to talk to during my workout I give the "death glare" and/or use a jedi-mind trick they usually run away and leave me alone...
Double Under. I knew that. Maybe I need to do the Level 1 Cert again :)
Melissa - that is definitely, without a doubt, a PR. And an etremely impressive one at that!
I'm not sure who could look at that and think - "eh- shouldn't be that bad" - cause it looks kinda horrible to me, but Kudos to you for peeling off 14 minutes!
The letter from the Jacksonville Sheriff's Dept. had me LOLing @ work. Good thing no one else was around at that moment ... :-D
What?! Half the time and with more weight in eight months??? WOW!!! You're amazing.
Whoa. Somehow I'm thinking that you've moved beyond Noviceland on Unworthy - outstanding! Perhaps someday I will have my own kettlebell. *sigh* The dumbbell (the weight, not the dude in your gym) just isn't the same.
Feeling dumb here, but what is TGU?
Jenn - we use lots of acronyms around here, don't we? TGU = Turkish get-up. And ask for a kettlebell for Christmas! That's a way better gift than stupid diamond earrings.
A 14 minute PR with added weight after yesterday's post is quite ironic Diesel. You did an awesome work there, and you don't even complain about the pain. How did it feel after the workout ? Heck, you even did windmills after that. Beast !
"Unworthy" is very attractive... I'm settling for "Freddy's revenge" first :D
Nice work! I am definitely unworthy and will be trying this WOD ASAP (what was that about acronymns?). A 14 min PR is def worth yelling about!
NICE!!! You Rawk little Sis, Strong work!
Nice comeback on the "Unworthy" WOD! Congrats!That looks brutal.
Your comment on the KB v diamond earrings was spot on. Just had a conversation tonight w/ my sis about diamonds. I mean who the f..k decided that diamonds were hot? And why? They're just a colorless plain rock for god's sake.
so wait.
you weren't using that bench?
Melissa, you are my hero! And where do I find a woman that wants training equipment over Diamonds!?
And from your post on my blog.
A power meter measures how many watts you are producing when you pedal. It's more accurate than speed or heartrate because 300 watts is 300 watts in a headwing or tailwind or on crappy pavement. It is downloadable so you can study your power curves or send them to your coach, like I need to do. Most C2 rowers have a power function which is pretty cool to look at. And yes, we need to catch up!
Nice work Melissa!
I agree, I hate diamonds and all jewelry and other silliness. I'd much rather have expensive, FUNCTIONAL stuff. I don't ever have an engagement ring.
That workout looks like a fun one, I think I'll try it soon.
sorry I meant I don't EVEN have an engagement ring ;)
ok, i did this tonight, only had a 12kg kettlebell so i did an american swing. so sad. good workout, took me 15:29. got to get a pod.
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