everyday STRONGER...: ASG

Showing posts with label ASG. Show all posts

Tuesday, June 11, 2013

6/8 – ASG WOD

Caught up with both Sharon and Angie for coffee on Saturday. Let the return to regular Foam dates commence! I also knew that Angie was planning on hitting up the Albert Street Garage for their 3pm session. I figured with the timing of it all I’d tag along to say hi to Shonelle and Vini as it’s been too long since I saw them both. When I arrived I noted that some of my favorite things were programmed for the day – snatches and double unders so I quietly asked Vini if there was space… he said that there was one more spot so I ran to my car and grabbed my bag that was still there from the morning at Southern and quickly changed to avoid any burpee penalties for being late. Success. Another bonus was that Ruth was there as well so there was solid girl power all around.

ASG Strength

3RM OHS

45kg (PR)

This was fun. I think the original plan was 4 or 5 sets of 3 but Angie and I really just wanted some more PR’s. I know that I was doing 3RM OHS the other week but I couldn’t find the weight I used for that – figure at most it was 40kg but might have only been 35kg. It was fun though. We were changing the weight at one point and one of the guys (3 of them working on the other rack) commented on how we were getting heavy pretty quick and that they needed to step up their game. That’s when Shonelle pointed out that we had already gone heavier than them. Oops. We worked up steading I think doing 15-25-35-40-42.5-45(PR). It was solid and since Angie was going first once she so easily knocked out the set I had to step up my game and keep pace. Good times and a new PR for us both. Loved it.

ASG WOD

15-12-9-6-3

Power snatch (30/45kg)

Double Unders

5:25 Rx

Also a fun one to be working alongside Angie on as we pushed each other the whole way. She’d get a little ahead of me on the snatches as she could just drop straight to the ground whereas I was catching the bar on my quads so keep the strain off of my shoulder. I’d gain some ground back on the DU’s and we were neck and neck right down to the wire. She got my by 3 seconds but it was amazing to push that hard and to be chasing each other throughout. I was happy with it – my transitions were solid. I stuck to my plan on the snatches – 8-7 then 4-4-4 and 5-4 followed by 4-2 and then 3. It worked with minimal resting though in the round of 9 I started to feel my forearms and thought I should be hook gripping but it was too late for me to make the change efficiently. I managed though.

It was a solid effort from everyone on the day and I loved it. Realized that I’ve been missing it and as Vini commented – I always seem to set another PR when I go there so I should be heading there more. Ha. A great (and unexpected) afternoon. Thanks guys!

Monday, January 21, 2013

1/19 - ASG Saturday Session

Had plans to train with a few of my favorite peeps on Saturday afternoon – met up with the girls (and Nick and Cam) for coffee beforehand. Reverse order this week because Brenda had to be off just after four. It was good to get the gossip going and to see the broken man (hi Nick) and just enjoy one of our (our only?) favorite coffee shops in Leederville.

Then it was a mad dash to Albert Street to see what Coach Shonelle had in store for us – turns out Coach Vini was there though we didn’t realize he would be (sneaky!).

Strength

3-3-3-3

Strict Press

3-3-3-3

Push Press

30kg strict press (ASG PR)

37.5kg push press (ASG PR)

This was a good one as I haven’t done much strict pressing lately. Angie and I alternated sets and this worked really well. I think we started at 22.5 and went up by 2.5kg each round ending with 30kg. Coach Shonelle gave me some good feedback in really exploding out on the strict press similar to the movement on a bench press – I was going slow and steady which was actually making it harder on me (focused on keeping my core tight instead) and the ‘explosion’ made it feel a lot lighter and definitely easier.

The push press was good. Again, nothing too heavy as Angie had a big swim on Sunday and I was really tight in my traps and shoulders from all the HSPU’s the night before.

WOD #1

7 minute AMRAP

5 OHS (30/45kg)

10 HR push-ups (I subbed ring rows)

60m run

5+4

Rest 3 minutes then:

WOD #2

2-4-6-8-10-8-6-4-2

Squat clean (30/45kg)

Burpees

(7 minute cut-off)

10+12

Wow, these guys don’t mess around with programming. The first WOD hurt because there was no real place to hide out. I hang snatched all the rounds for the OHS and managed (barely in some cases) to do the OHS unbroken but definitely with some struggle. Coach Shonelle kept telling me to focus on keeping my knees out which in my head I translated into squeezing my butt cheeks as this tends to be a better cue for me. It was tough.

I did ring rows because of my tight shoulders/ biceps and even they were hard. A few rounds I had to break them up into two sets of 5. The sprint was good – it was just to the end of the driveway and back and a nice chance to shake everything out before going again.

The picture is a lie – we were late starting the first WOD so Coach Vini so kindly told us we’d only get 3 minutes rest – that part killed going into the second WOD. Our legs were already slightly hurting from the OHS’s and our heart rate was already elevated and off we went for round 2. Cam’s calf acted up on him (again) early on and he (smartly) dropped out and I’m not sure what happened to Angie except I saw her in a heap on the ground somewhere most of the way through. It was tough. At one point, I think starting the round of 8’s (going up) I had about half the time left and thought that I could probably get it done under the cut-off. Wrong. The time disappeared fast. The burpees were agonizing, I kept moving but there were times where I just closed my eyes and bore down on them trying to will the dripping sweat and hurt away (note, it didn’t work). The squat cleans hurt, the 30kg felt really heavy – likely also because of the heavy hang cleans the night before. I’m going to have to figure out a way for my body to recover better in order to up my training through the week.

It was another tough session at the ASG but also a fun way to spend time with the cool kids. Shonelle and Vini made up a PR board now and I’m happy to be on it. Thanks for all the effort guys, things are really shaping up and your coaching is fantastic!

We had a mini-photo shoot post wod… yup, I’m that sweaty and red (no that’s not a sunburn). Cam is either flying, airing out or dripping sweat - you choose.

Our awesome (and smiley) coaches!

Tuesday, January 15, 2013

1/12 - ASG Saturday Session

Had a fun morning on the SUP with Cam and Kelly and Pat though didn’t work too hard while out there –just enjoyed the time with friends. Managed a couple minute sprint trying to reel in Cam after letting him get a good lead on me approaching the spit but that was about it. Still, awesome fun. I’m happy that I have two SUPs now and also friends with SUPs, it all leads to the same thing. More play time with friends.

Because we were on the water all morning and the boys (Tim and Kosta) were training at the Chamber earlier than I had anticipated (11:30am) I wasn’t able to join them. Hearing the workout afterwards, part of me wishes I had – lots of burpees and lifting, and the other half of me is kind of happy I was being lazy. I did however miss the workout portion so I texted Vini to see if they had any spots left in the ASG Saturday Sessions. He told me to come by for 5pm with further enticement of coffee at Foam afterward and off I went.