Back to the box after a full 4 days off. I was exhausted after a 3:30am (is that even
morning yet?) wake up on Friday to make it to sports class. Bit of a wimp out there but necessary for my
body to be fully functional again.
Saturday morning through Monday night were spent on Rottnest and while
running shoes were brought over and thoughts of WODing danced through our heads
we ate ice cream and napped instead. The
beauty of vacations. We did however bike
around the island (slowly) while beaching (often) on Sunday so that was a nice
little 22.5km bike ride – given the years since I’ve been on a bike, my quads
and butt paid for it so I’ll put that one down as a vacation WOD (this time).
WOD
21-15-9
Push-press (45/30kg)
Pull-ups
6:11 Rx
Pretty full class after the long weekend but still
sufficient space to all WOD. We did two
mobility stretches in the warm-up – banded hip opening stretch and barbell
shoulder mashing so we traded off with partners for this one and then on the
WOD in the same pairs we switched off on WOD-ing/ cheering. I was with John and he (thankfully) allowed me
to go first so it was over with quicker but painful all the same.
I did better this week on the push press than last week. I’m
getting a better feel for the movement and not wanting to double dip in my legs
(push jerk) which was good. I did the
first 11 push presses unbroken then the next 10 (I think). It’s funny how much easier (relatively
speaking) 5kg less in weight feels (30kg compared to the 35kg last week). In the round of 15 I went 6-5-4 which was my
game plan (as things were getting harder) and then 6-3 on the final round
mostly because I couldn’t count, the plan was actually 5-4.
The pull-ups started strong. I did the first 6 and then 5
and then it was downhill after that with me only doing 2 or 3 reps at a
time. I think it was mostly due to my
hands hurting though. We had done some
beat swings and pull-up practice in the warmup and it felt so hard so on the
first few reps in the WOD I think I kipped extra hard as I was well beyond
chest to bar. Good to know that’s in me
when needed. On the round of 15 when I
went to my spot on the bar I saw Ali (she had been in the spot next to me which
was taken by someone else). Not really
sure what happened but I didn’t want to wait.
I knew Rhys was already finished (he smashed it) and tried to jump up to
the bar that he had been on but my fingertips barely brushed it when I jumped
(it was high) and so I found another spot on the wall for a few reps before Ali
finished up and I could move back over.
The pull-ups felt hard and I know it’s due to the extra weight I’m
currently carrying. Need to stop eating
crap, need to stop eating crap. I really
need some motivation here. Told Cam about
my plan to go strict paleo starting (at the latest) next week and he’s on board
to help/ keep me accountable. Fingers
crossed it has the right overall effect on my body – leaner and meaner. Heh.
Mobility
Did some forearm mashing with my knee and rolled out my pecs
and abs with the ball. It’s nice that
everyone gets right into this post WOD.
Back to it tonight with some one-arm dumbbell snatching. I’ve only done this once in a warm-up with a
light weight so it’ll be interesting to see how it goes in the middle of a
WOD. Can only make me stronger…
Crossfit Open 2013
Sign up day today for the open even though it’s still a
month away from starting. I love how
eager everyone is to get in there right away though also laugh a little at how
confused people are since it’s January 30th here in Australia but
still the 29th and going by last year everything revolves around
California time (Pacific Standard Time – PST).
This only gets (a lot) confusing when daylight savings occurs in early
March as well as WOD posting and scoring times all get altered by an hour. Something to keep in mind heading into
it.
I was updating my profile today in anticipation of the sign
up and it was cool to see how my PR’s have changed in a year, specifically my
strength.
Comparing last year to now
Clean and Jerk – 45kg (2012)/ 62.5kg (2013)
Snatch – 34kg (2012)/ 45.5kg (2013)
Deadlift – 90kg (2012)/ 102.5kg (2013)
Back Squat – 60kg (2012)/ 77.5kg (2013)
Can’t wait to see what the open brings and where I’m going
to be a year from now.
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