Was a little scared to see all the running that today’s WOD
entailed when I woke up but even more afraid of all the dumbbell snatches as
these are a new movement for me and I wasn’t sure how they’d go. I had only done them once before in a warm-up
with a (very) light weight. I was
worried.
Warm-up
Dumbbell Warm-up
Mobility (shoulder smashing and banded hip stretch)
The warm-up was really good as we worked through the
progression of the dumbbell snatch which gave me a bit more confidence it the
move. I warmed up with a 7.5kg dumbbell
thinking I’d do 12.5kg for the WOD and it wasn’t too bad. I had some hope.
WOD
800m then
10 rounds
10 alternate arm dumbbell power snatch
10 weighted sit-ups (15/10kg) then
800m run
25:14(?) 15kg
dumbbell/10kg plate
Pretty sure that this was my time – it was 25:something at
least. With the coaches writing times on
the board when you finish I know I don’t really have to concentrate on the
clock too much – I remember looking at it but I was too tired to really
register what it said beyond 25:…
This was a good one.
I started off strong on the run, started hurting a little around the 50m
mark as we hadn’t done any running in the warm up but then settled in from
there and maintained a steady pace.
There were 5 or 6 guys in front of me that continued to pull distance
but I’m pretty sure no one else passed me.
The run is two 400m loops so I had to talk myself through the first one
quite a bit and then push on the second, running is still not my strong suit
but I’m working on it (see below).
The dumbbell snatches… well, when we went to choose our
weights Scotty mentioned that if we didn’t know to talk to a coach so I told
him I didn’t know – I’d never done them before and immediately he told me 15kg
(so much for thinking 12.5kg). Another
girl beside me immediately asked him the same question and he told her 12.5kg
so um… ya, thanks? Turns out it was a
good call though. 12.5kg would have been
too easy because while 15kg was not easy, it was not impossible either. I was able to maintain pretty good technique throughout
save for a few at the end of each of the later rounds when there was pure
muscle being used to get it overhead. I
didn’t stop much to rest in these sets.
I would put the dumbbell back on the ground and then set up for the next
lift. When I did find myself pausing I
tried to just slow my pace a bit but to keep moving. It was great that it was alternating arms.
The sit-ups were all done pretty much unbroken. Near the end of the last two rounds my arms
were getting pretty fatigued but other than a quick drop of my shoulders at the
top I kept going. I really focused on
locking out my arms at the top as Claire had noted at the beginning that I wasn’t
doing this. Definitely felt it in my
shoulders.
I think I was about the third person out the door on the
last run but with running not being that strong for me I got passed by a bunch
of the guys who came out after me.
Definitely need to work on this.
I did keep a consistent pace throughout though with a bit of an extra
push at the finish because it was my plan but also because I could hear
footsteps behind me and didn’t want to get caught.
This WOD hurt me but it was also oh-so-good. I went back into the box and grabbed my
waterbottle before assuming child’s pose outside on the mat. I was nauseous and this helped (a
little). Once I could function
(somewhat) again I went back in to cheer on Cam who was just finishing up his
last round (stupid asthma). He pushed
through and I joined him on the run (kind of) – ran with him in the middle
sections of the 400’s then stopped and waited for his return. On his second lap we were headed back and
Sophie was just heading out on her last lap so I changed directions and ran
with her for the rest. It wasn’t a lot
of extra running for me but it was still running and I figure it all helps me
get better so I’ll try and keep getting the extra running in.
Mobility
Didn’t get to this tonight because I was sitting outside
recovering and there was stuff to be done.
All good though, just a little more focus tonight. The shoulder mashing in the warm-ups however
is really good for my shoulders – it hurts and it’s crunchy but feels really
good after. A good one to keep in mind.
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