Warm-up
Car park run
5 push-ups (arms close to body, hands closer to hips)
5 rolling sit-ups
5 dive bombers
5 back extensions
5 ring rows
Pretzel mobility (90 seconds each side)
Repeat of movements above
Liking the repeating of the same mobility movement through
the week. Reinforces the technique and
also hammers the same area (that likely needs a lot of hammering) over the
course of a week.
Before the WOD we spent time going through kipping and then
butterfly technique (still working on this one) and some toes to bar and pull-ups. I can kind of get the butterfly going but
need to really push through on the down portion to keep the momentum. The same movement is also what is limiting my
ability to link toes to bar – that push through and actively lowering of my
legs rather than losing the tension. It’s
good to get this feedback and it’s just another thing on the list (of many) for
me to focus on. It’s great. Told Jase that I’m loving the coaching on
these things. Lots to think about.
WOD
7 minute AMRAP
10 toes to bar
10 pull-ups
100m run
3/5 Rx
My hands were in worse shape that I thought going into this
class and/or I’m just not yet used to the grip on the bar. Also, thinking about it in hindsight, the
extra 1.5kg I’m carrying since the holidays (and since continuing to eat not
great) also isn’t helping. I need a
paleo(ish) reset (more on that below).
I struggled to link the t2b and therefore had an extra half
swing in between each which slows me down.
The pull-ups though were also quite difficult. I struggled to keep on the bar and was
quickly doing only sets of 2-3 at a time.
Not that great. Still, I kept at
it and tried to minimize the time I was on the ground, focusing on hitting the
ground and getting ready to jump back up.
The run was fine, they were over quick and I tried to run
most of the way back to the bar rather than hitting the door and then walking
which takes a lot more time.
AfterWOD
Dead animal abs
These were okay, basically arms and legs start straight in
the air with core engaged and back on the ground. You bring one (or both) arms extended over
your head and then slowly lower a leg down to the ground (count of three down)
then back up, repeating a few times on one leg before switching then repeating
with the other arm. The key is to try
and keep your legs straight and engaged
but most of us had shaking quads quite quickly trying to do this after the
WOD. It was actually quite amusing, but
good.
Mobility
Forearm mashing
Lower abdominal rolling (with ball)
Pec stretch
Jase took us through some mobility after class. The forearm mashing is a good one – rest one
forearm on the ground and roll it out using the opposite leg. Works wonders.
The lower ab rolling was also fantastic. I need to do more of this as I’m pretty sure
I’m (currently) blissfully unaware of how tight my abs are. For this one you basically find the spot
between your belly button and hip bone and put the ball in there and lie on it,
rolling around to find the tight areas. Once you have a spot you take a big belly
breath and then exhale to get right into it.
Repeat.
I did a bit more stretching on my pecs before calling it a
day. I’m definitely looking forward to
taking tonight off and then sports class tomorrow night before a fun long
weekend at Rotto. I am feeling
surprisingly good after three straight days of training too, I think because I’ve
spent more time stretching and mobilizing after class lately – it is more
social as everyone is doing it as a group so you catch up and chat and don’t
notice how much time you’ve actually spent stretching/ working out the
kinks. Used to do this when Angie and I
trained together but that wasn’t as consistent and it gets boring on your own
so it’s a refreshing change.
Paleo
I still eat decently but more and more lately things I don’t
typically eat are creeping into my diet.
I’m starting to realize that it’s happening more often than I think it
is and I just need a little kick in the butt to get back on track. A reset if you will. I’m not going to stay strict forever but
rather go through a three week period of strict and then slowly reintroduce the
things I really can’t live without (flat whites on occasion for instance).
I know that the mantra is ‘just start today’ on these things
but I’m realistic and if I try and start without being organized/ without the
strict commitment then I’ll give it up quite quickly so having looked at my
calendar I’m going to start strict on February 4th for a solid three
weeks – ending February 24th.
This leaves me with another week and a half before the open starts to
keep on track and be in a good place.
Anyone up for the challenge with me?
No comments:
Post a Comment