2/4 - Running with a little KB…

Another week… got to Southern tonight feeling like I’d just been there the day before when in fact I had two solid days of doing nothing.  Guess it was just the late Friday comp class that did it.

Warm-up

200m run

KB stuff (deadlift, Russian swings, full swings, one arm swings, snatch pull, snatch)

TGU

Mobility (calf stretch and tricep stretch)

Push-ups ring rows

KB swings at WOD weight

WOD

21-15-9

KB Swings

Push-ups Ring Rows

400m run

9:32 (20kg)

There was no weight set on the KB swings other than go heavy and challenge yourself but be sure you’ll be able to finish in 12 minutes. 

I subbed ring rows for the push-ups as they are better for my broken shoulders.  I’m really not happy with my shoulders right now but it’s better to back off and be ready for the Open (30 days).  Maintenance is definitely required – both with mobility rolling and with Cam showing me some massage love agony.

I did all the swings unbroken which I was very happy with.  I wasn’t sure I’d be able to thinking I’d split the 21 into 11-10 but with Cam beside me I decided I wasn’t going to put the KB down until he did and he didn’t so…  the ring rows, also unbroken but surprisingly took longer than the push-ups and I was out the door chasing people down.  I have one speed for running – with me it’s either on or off so I just tried to maintain a solid pace throughout even as the second 200m felt way harder than the first.

The rounds of 15 and 9 were much the same.  I remember heading out on my round of 15 run and seeing one of the first guys coming back in, by the time I returned to the spot on the way back he was already onto his last run.  Crazy.  The KB and ring rows didn’t take much time so it felt like just a lot of running with a slight break in the middle to swing a KB.  Good though and since running is one of my weaknesses it’s good to work on.

AfterWOD

Max 2 rep TGU

14kg

This was a good one after all the practice we had on Friday night.  I choose 14kg thinking I might go up to 16kg but after the WOD that wasn’t happening.  I almost dumped the 14kg from my left arm on the first rep.  Once again 1 rep equaled both arms so 4 TGU’s to finish.  My technique is starting to feel solid it’s just the weight on my arm/ shoulder that’s limiting right now but I’m happy with where I’m at.

Mobility

Quad Rolling

Pec Rolling

Delt Rolling

One the warm-up 200m run I really felt my quads from Friday’s jumping lunges (still!) so spent quite some time rolling out my quads and IT bands.  It hurt but in that rewarding way.  The pecs and delts were also good for my shoulders but again, agony.

Spent a long time too with Cam massaging my shoulders/ biceps/ pecs last night too, love having him around to do that – bonus for me though I’m sure he’ll get tired of it soon enough. Eeek!  Must get unbroken quicker.

Paleo

As mentioned yesterday I started (mostly) strict Paleo again as a bit of a restart for myself prior to the open.  I’m saying mostly as there are a few things that I will allow myself – specifically protein powder (non-paleo) and raw honey.

I managed well all day because I managed to plan really well and had a huge supply of food that I could choose from.  I didn’t eat it all but when I have options I’m less liking to stray and try and source something elsewhere (specifically the café in the first floor of my building).  Cam is being really supportive which helps though on my way home from Crossfit I started to really crave sugar (already?).  The protein shake helped that (chocolate flavored with almond milk) but I still made my ‘paleo’ cookies – these contain raw honey.  They aren’t too sweet but the cocoa powder and cacao nibs help alleviate the yearning for sugar.   Cam also likes them – bonus. 

I’m not going to document my food like I did this time last year when I went paleo but I will probably note on where I’ve strayed from being strict (hopefully not very often) and also include any recipes that I’ve been eating that I’m enjoying.  Promised Cam I’d show him how to make my microwave paleo cake so I’ll resurrect that recipe when I do.

For now here’s a link to the Paleo ‘Chocolate Chip’ Cookies I made last night.  Note that (because of Mel’s blog post) I added some cocoa to make ‘chocolate-chocolate chip cookies’ (note, no chocolate chips were actually used in the making – just cacao nibs).