Warm-up
300m run
In pairs
300m run
60 air squats
60 push-ups
60 power cleans (20kg bar)
60 burpees
300m run
Partnered up with Stimo and had a good go through this one. When we finished the last 300m run Coach Match (at his desk) made a comment that it sounded like we’d just finished a WOD – it felt like it too. We did the runs together then broke down each movement into alternating sets of 10. None of it was too difficult which meant a solid, steady pace making it feel way more intense than a warmup. Can I say I actually didn’t mind the burpees. They felt a bit easier today (I know, I never thought I’d say that either!).
Strength
5-5-5
20-23-28-28(PR)
My back is still hurting from the heavy deadlifts a few weeks back (and especially after sitting all weekend) so I did strict presses instead. Coach Tim had mentioned that the sets of 5 deadlifts should be at about 75% of your 1RM so I used the same formula – I did however need to get out a calculator (thanks iphone) to figure it out – so 1RM is 35kg * .75 = 26kg which is an odd number to load onto the bar so I just went with 28kg and it was good. The last rep on the two rounds I did it was a struggle but not impossible. Pretty solid effort and another blank spot filled in on the PR board.
WOD
3 rounds
10 squat cleans to thruster (30/50kg)
5 hang cleans
300m run
10:51 Rx.5
This was a good WOD but also something I struggled
with. I won’t go into great detail about
my weekend but I did the Landmark Forum and although very resistant and
skeptical going into it on Friday I managed to get a lot out of it. The biggest being letting go of a big part of
my past – or rather a small moment that has had a huge impact on me for the
past 30ish years. Anyway, like I said,
not going to get into it much BUT… but… it lifted this huge weight off of me
over the weekend, I have just felt lighter throughout my entire being and it’s
been fantastic. I noticed this a lot in
the WOD – that’s the point of this.
There was just more space to fill which I noticed most in my breathing –
my heartrate was racing – moreso than it would have been had I done this WOD
last week – there was just more space within me for my breath to go, into places
it’s never been before and it was amazing and exhausting.
My head was also trying to play games with me but I was
fighting back and perhaps that’s also a part of why it was much more exhausting
than it had ever been. On the run I was
already thinking about how horrible the thrusters would be and while doing the
thrusters I was on to thinking about the cleans and every time these thoughts
entered into my consciousness I fought back against them – why should I be
thinking of the thrusters when I was running – just run, focus on the run, that
moment, each step. Then on the
thrusters, same thing – just think about this one rep, this moment and not something
that is going to happen later. So yes,
it was a pretty epic WOD, so simple on paper and yet such a change from within
me.
Can I also mention how doing strength of strict presses made
the thrusters a little bit more challenging?
I still managed to do at least 3 reps at a time though would always rest
after 9 reps knowing that the last rep was going to go into unbroken hang
cleans (which I did managed every time).
It was good overall and I actually kind of liked the new focus, the new
me.
Had some great conversations after class as well – some with
people I’ve talked to plenty of times but never had that depth of conversation
and some with people I’ve never truly had a conversation with beyond the hey
how’s it going level so that was also very cool.
Mobility
Glutes
Oh the mobility… I spent at least 20 or so minutes after
class on just my glutes – they are super tight and pulling on everything (I
think this is the issue with my back). This
was on top of the 10 or so minutes before class that I did the same. The more I mobilize the more I find more
spots I need to mobilize – an endless cycle but there are worse things in
life. I’m going for physio/ needling on
my back tomorrow again, I think I need it – it seems fine and then I move a
certain way and it sends this agonizing pain through my body so pretty sure
something isn’t right.
WLC
Still going. Made my
awesome pulled pork again for this week as it’s so easy – throw a pork shoulder
in the slow cooker and cook over night.
In the morning – take it out when it’s still hot and shred it with two
forks. Done. I also make a quick and easy (and at midnight
this week) paleo BBQ sauce. I don’t
really measure anything when I cook but I will outline the basic premise which
you can modify to your liking if you choose.
Paleo BBQ Sauce
Tomato Paste
Apple Cider Vinegar
Date Paste
Onion
Garlic
Spices of your choosing (salt, pepper, garlic powder, chili,
paprika, etc.)
I always start with a base of tomato paste (check the label
that it’s WLC compliant, there are some that are solely tomatoes) – empty jar
into a pot and warm on the stove. I then
add vinegar – usually about ¼ cup or so for one large jar of tomato paste but
again I just free pour – mix and taste – repeat. It’s an easily adjustable recipe. In the past I have made this recipe with
honey but since the WLC started I’ve used date paste for anything that requires
a bit of sweetness – the best thing I’ve done is have a container of this in my
freezer to just scoop from as needed – so easy.
Again, I just added – probably 2 tablespoons or so to give it a bit more
depth of that sweet/ sour. Then it’s all
up to you. Since it was midnight that I
was making this I just added some salt, pepper, garlic powder and paprika (for
that smoky spiciness) and mixed and tasted and adjusted as needed. If I had more time/ wasn’t so lazy then I
would have used fresh garlic and some diced onion but the recipe is
flexible. As I was adding ingredients,
adjusting flavors, etc. the sauce was heating up and I let it simmer for a bit
before taking it off the heat. In this
case I put it in the fridge but it’s just a matter of mixing it with the
shredded pork and eating. So tasty and
this time I made extra sauce for Angie as she loved it last time. Don’t be worried about measuring, trust your
tastebuds.
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