Another rainy day today which meant that the running portion
of the WOD was cancelled in favor of rowing – this is always the case, not
because running in the rain is bad (I miss running in the rain) but rather
because the road actually floods (quite easily at that) and it would be more
like swimming rather than running.
Rowing it was (which we’ve been doing so much of lately).
Before that though we had a little gynamstic-y fun.
Pre-WOD
L - Sit
3 Max Effort L-Sit Holds
25-25-27 seconds
Then
2 x 6 Minute AMRAP
50 Double Unders
200m Run Row
*2 Minutes Rest between each AMRAP
Round 1 - 3+20 DU’s Rx
Round 2 - 2+50 DU’s
+176m Rx
Partnered up with Cam for the WOD today which included the
L-sit holds. He convinced me to give
them a go on the parallettes rather than the pull-up bars (parallettes are
harder apparently) so I did. It wasn’t
too bad though I did them with bent knees.
My abs were already killing from Monday and Tuesday so that didn’t
help. I managed to get 25 seconds in the
first round as Cam counted up by 5’s – I pretty much dropped once it hit 25
seconds like that was my target. In the
second round I wanted to match this. Going
into the third Cam knew that I would be doing the same (this boy knows me for
sure) so he didn’t count much above 20, I think he stopped at about 22 seconds
then went silent and left it up to me.
Because of this I gained two extra second before dropping. Felt good to get more but man did it
hurt. He laughed at me (in a good way).
Then it was on to the double AMRAP. I sneakily got to go first based on the fact
that Cam made me go first on the L-sits (I didn’t want to but that’s how it
went) so because of this I didn’t have to wait 15 minutes before getting
through this – so glad to have it over sooner rather than later – it was a lung
burner.
Started out solidly on the DU’s (and as a note, I did 50
unbroken when we were doing the 30 second test before the WOD – I stopped at 50
not wanting to kill myself before the WOD).
The DU’s helped me keep pace with most of the boys. I think I might have actually been ahead of
everyone in my group that was actually doing DU’s (not scaled). I got big chunks for all though they were
diminishing a bit more by the end (down to sets of 10 or so).
I felt solid on the row even though it hurt (butt and
hamstring cramping again- still?). My
pace on average throughout both WODs was 1:55/500m or below which I liked. I also really focused on keeping my stroke
rate low so that I could focus on catching my breath. I noticed that I can maintain the same pace
with anywhere between a 28-32 stroke rate so obviously I’m targeting the lower
number. I noticed a lot of the bigger
boys in the second round weren’t getting that extra ‘rest’ at the end of the
stroke which would make it easier on them if they could time it well – technique
on the row makes a huge difference.
I took my time in the transitions, walking to my rope and
shaking out my legs so that I could get
feeling back and then trying to get right into the DU’s and bang out as many as
I could before tripping up. It helped
overall I think. Focused rest when
necessary – getting right onto the rope knowing that I didn’t have a huge set
but that I’d then get to rest. Little
things make big differences to the overall score. I was happy to get as far as I did in the second
round given that my DU’s sets were getting smaller as I was tiring. I think I had about 45 seconds or less when I
finished the last set of DU’s and headed to the rower. Cam told me he’d let me know when there were
15 seconds left so I could go all out but I really wanted to finish the 200m so
I went hard (as hard as I could anyway) right from the start of that last piece
with my split closer to 1:50/500m. I
still didn’t finish but was so close – it definitely hurt but I really did want
it and it was worth it. I rolled off the
rower and was so happy to be finished.
Definitely tough to rest for 2 minutes then go again on the same
thing. A new challenge.
Followed that up with the extra work. There were two parts tonight and while I don’t
usually talk about those workouts publicly (top secret y’all) – today I want to
for a few reasons.
Sports Extra (SEX) WOD
– August 7, 2012
1 x Max Set T2B
12
First we had to do one set of max toes to bar – I have had
limited success linking these together in the past though I think my max before
today was 4. I knew I had one chance and
I managed to get 12. Not only get 12 but
get 12 solidly and made them look pretty too.
Coach Jono was sitting on the box beside me and noticed and made some
comment like ‘don’t screw these up’ and as I kept going and he kept encouraging
me I noticed from my peripheral vision that people were stopping what they were
doing (barbell club) and watching. It
was both awesome and intimidating all at once.
I felt strong and on every kip could feel the lightness in my grip on
the bar and being able to move my hands a bit more, it was amazing. I managed to get 12 in all before I missed on
the 13th and my abs were on fire – so sore still. Definitely happy though. There was a bit of an ‘awesome’ dance
afterward.
Backsquats
7x5 @ 75%+5kg
7x5 @68kg
Not much to talk about on the squats themselves specifically
but rather on mindset. My legs are tired
and I knew it was going to be another heavy squat day – my hip flexors are
crazy tight even with insane amounts of mobility on them and lately I haven’t
been looking forward to squatting. Today
I was over 80% of my 1RM for the work but instead of dreading the work all day
I decided to be positive. To love
squats. I made an agreement with myself
and told all my friends that if I complained at all about squats that they
could give me burpees. It was set. I didn’t want burpees (and squats) so I let myself
love squats – even as Cam did everything he could to try and agree that the
squats were going to be horrible. And
guess what… the squats weren’t horrible.
They were way easier to go overall with my focus being on the positives –
getting through one set – knowing I was that much closer to them being done –
feeling strong. Enjoying the movement. Half way through, only one set left. All of it helped and they didn’t feel as
heavy as they would have if I’d been negative.
So that’s the lesson – focus on the positive, turn things around and
they are in fact easier. Loved it.
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