1/8/2016 - Another SXF WOD

The start of another week.

Yesterday (Sunday) was a rest day.  My legs were rebelling making even the simplest things very difficult.  Walking was the hardest thing ever and so I knew I needed to relax.  Listening to my body is what is going to keep me on this journey and I know it well enough to back off a little when needed.

It was enough to get me feeling better for a good start to the week today.

I'm going to follow the programming at Southern Crossfit as much as possible with what equipment I have here at home which I mentioned in a previous post and today was another one of those days.

Strength 
E2MOM for 12 minutes
1 rep clean
35-40-42.5-45-47.5-50

Was very happy for this one.  I was going to start at 35 kg and jump up 2.5kg every round but couldn't help myself after how good the first one felt.  They all felt solid and probably could have tried to go heavier but as I keep saying I'm easing back into it.

It's a funny what you realize after more than 6 months off (or any time off for that matter) - the strength is really easy to get back (if it even ever left to begin with), it's the lungs that are the struggle and doing multiple reps of lifts is really taxing too but singles with adequate rest can (almost) make you think you might not have lost anything at all.  Funny to realize I guess.

WOD
8 minute AMRAP
2,4,6,8,10,12... etc
Sumo Deadlift High Pull (SDHP) 60/40kg
Clean 60/40kg
74 total reps (25kg) 10 +12 SDHP and 2 cleans

This got gassy really quick and I'm happy I kept with a lower weight.  I did most of the SDHP's unbroken until the last two rounds and they went pretty quick, quick enough that I didn't feel my back jack up until the first couple of cleans.  

***Sidenote: for those following along - a clean is a full squat clean (not that it should need to be spelled out that way) - a clean is always to full depth and at SXF when written as a clean it is a full clean, ALWAYS.  When it is meant to be a power clean that is when it is specified otherwise.  I know (some) of our coaches find the term 'squat clean' quite laughably redundant***

This WOD tested me mentally to just keep moving and keep chasing a completed round.  I pushed really hard through the last minute to finish up the round of 10 cleans and get into the next round with the SDHP's being quick and getting right back onto the bar to get through a couple cleans.  Was happy with how it went.  Feeling good  and glad to be moving again even though it's on my own - good tunes help though.

29/7/2016 - Just Keep Moving...

Day 2

That alone makes today a success but on top of that I feel good, a little sore but still alive so gotta take that as a big accomplishment.

Today I followed Southern Crossfit's main site programming as I had all the equipment to do it at home which was fun.  My husband is at the gym right now doing the same so I'm sure we will compare notes later as all crossfitting couples do.

***Side note: at heart I'm a Southern Crossfit member though currently have put my membership on hold due to financial reasons.  I miss training there, more specifically I miss the community there as they are all good people but I make every effort to stay in touch with everyone and will definitely be back training there in the future (hence why I love following their programming when/where I can).  Also, as noted - my husband is training there still***

My dear friend Stephanie so clearly pointed out that using 35kg yesterday was actually quite huge considering if was my first day back.  In my mind I didn't see it that way (as my mind hasn't quite caught up to how my body feels) but in hindsight she was so very right.  I felt a little sore today and I know that to get better I have to keep going but also that I need to not push too hard that I start to hate it, am too sore to keep moving each day, or worst of all that I injure myself.

So today was more about mindset and realigning my ego to where I am now not comparing myself to where I was way back when.  What used to be easy isn't right now and taking a step back in order to move forward is okay so that was my headspace heading into today.

So what was on tap for today?

Strength
10-8-6-4-2 (every 2:30)
Thrusters
15-17.5-20-22.5-25

With my hamstrings feeling a little stiff and my shoulders tight I knew that I was going to start easy and keep it (relatively) easy on the thrusters which was good.  I could have probably pushed harder/ heavier but I knew it wasn't about that, but rather about reintroducing my body to the movement patterns that it hasn't used in a while.

I focused on good form, staying on my heels and exploding through the hips to get the bar overhead.

***(Another) Side Note: for new readers - I'm not a crossfit coach, actually I'm not a coach at all so if you're new to all this then please find yourself some good coaching (see Southern Crossfit), I have however been coached by some really solidly qualified people who are great at both teaching great movement patters, correcting poor form and giving quality cues throughout so things that I may mention here have come from them embedding them into me over and over again through the years)***

I was happy overall with the thrusters as a way to get my whole body moving through a range of motion and easing out some of the stiffness I was feeling from yesterday.

WOD
7 minute AMRAP
5 KB snatch (left) 32/20kg
5 KB snatch (right) 32/20kg
5 Goblet Squats 32/20kg
5 rounds (16kg KB)

This WOD was really fun.  Painful but still fun.  I'm generally not one to really like KB snatches which is funny since DB snatches are my favorite movement ever but still enjoyed the programming on this one.

I used a 16kg KB as it is the only one I have so there was no other choice.  It was probably a bit heavy for where I am at but surprisingly it wasn't the weight that got me as much as my lungs which are still not on board with this new party we are starting. 

The number of reps was perfect for going unbroken through the movement and to keep moving but also enough to catch up pretty quick as the rounds piled up.

I had some solid music blasting through my ears which added to my pleasure (exactly what little Taylor Swift will do for a WOD right Jono?). 

My mantra through this was 'just keep moving'.  It was easy between movements to rest for longer than necessary especially with the snatches as you are essentially resting one arm as you progress to the other and the squats are quick to get through so it was just that... keep moving.

Day 2 is in the books and am actually a little bit excited to see where this new (reestablished?) adventure takes me.
 

8/7 – DU’s and Rows and SEX WOD

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 13^th 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.

8/3 – Saturday Sports Class – Backsquats and Hard ‘Cindy’

Strength

10x3 backsquats at 85% 1RM

10x3 @68kg

WOD

Harder ‘Cindy’

5 c2b pull-ups

10 hand release push-ups

15 air squats

2-4-6-8-10 Clean and Jerks (70/50kg)

15:09 (9 CJ’s left)

As Coach Jono wrote on the board for the strength – Squat Mother F*cker… and that it was.  Especially back to back days.  We had about 50 minutes to work through it though so solid amount of rest which was necessary.  Definitely glad it was only sets of 3.  Worked with Steph which was fun as it was a chance to gossip.

Harder ‘Cindy’ was hard.  Fun though it a twisted way.  Essentially it’s 5 rounds of ‘Cindy’ with c2b and HR push-ups though in between each round you do heavy CJ’s in ascending reps (2-4-6-8-10).  There was also a 15 minute cut-off.

I didn’t do c2b as my hands are still pretty torn from doing ‘Nate’ and they just hurt.  I had plenty of height for each rep but my chest wasn’t hitting – probably a good thing given the size of the bruise that I already have.

The HR push-ups felt fairly good given that I haven’t been doing many push-ups at all lately.  And the air squats were just steady – almost great without weight and the amount of backsquatting we’ve been doing.

The CJ’s was the equalizer.  It’s where it slowed down a lot.  50kg is quite heavy though thankfully Coach Jono let us power clean if we wanted (that rarely is an option).  My power cleans were ugly, feet wide ugly however my legs were completely against dropping under the bar so that’s how it went.  I had some solid jerks though, they felt good and I only lost one of them over my head without locking it out so I was happy.

I didn’t finish – I managed to get one rep done on the last round of 10 CJ’s before the cut off.  And that left me pretty shattered.  Glad to have gotten through it though.

6/30 – Primal Throwdown 2013 – Day 2

Another crazy early morning in which my body did not want to get out of bed.  Thankfully I was already in my compression tights and therefore half dressed to start the morning.  Everything was a bit sore and all I wanted to do was stay warm in bed, sadly I couldn’t.

Got back to the Claremont Showgrounds – the venue this year was perfect – to sign in and warm up for Day 2.

WOD #5

9 minute cut-off

50-40-30-20-10

Double Unders

25-20-15-10-5

Wall balls (14lb ball to 10’ target)

5-4-3-2-1

Power clean (35kg)

9:06 (3^rd place)

I really liked this one – perhaps because it was where I peaked on the weekend – but it was definitely my kind of WOD. 

The double unders were solid – my initial plan was to do 30-35 then finish with the rest but was in a groove and feeling good so focused on staying relaxed and kept going knowing I would struggle the most on the wall balls.  I managed to get through the 50 unbroken and was super stoked – there’s something that makes you feel a little badass being the first to walk off your mat and onto the next movement. I was feeling good. 

The wall balls were a bit of a challenge – between the sore body and the bit of extra height (minor) but mostly because it was a target sticking out from the rig and not an actual wall.   On a wall you can look at the ground and have a good idea where you want to be standing, on the target it’s a bit more challenging – there were a few times where I’d slowly move forward and end up a bit too far under the target to make it easy on me so there was a lot of focus on where I was standing.  My body kind of warmed up into the wall balls – I thought going in that this would be the place where I’d have a lot of chance to breath but turns out there really wasn’t anywhere in the WOD to breathe except in the transitions – it was definitely a lung burner.  There were times (a lot of them) where I’d almost shot put the wall ball – using mainly my right arm to get it onto the target – like shooting hoops rather than using both arms, I’m not sure why as I can’t recall ever doing this before but it seemed to work so I wasn’t going to change it.

I got to the first set of cleans in front and all I can remember is Jono somewhere in the middle of the floor with the microphone make a comment about me wearing the ‘Beast Mode’ tank.  It made me laugh.  The cleans felt heavy (35kg isn’t much on a  normal day) though with it being 5 reps or less they were all unbroken and quite quick.  Back to the DU’s and again, mostly unbroken.  I did make a few errors – counting the reps in my head wasn’ t goo as twice I thought I was done and Nine who was judging me told me I had one rep left and I had to pick up the rope and get it done – definitely lost some time there.  Lesson learned – keep going til your judge tells you to stop.  I struggled through all the wall balls but still managed to stay neck and neck with Hannah in my heat – she’d get ahead on the wall balls, I’d catch up on the double unders.  At the end of it all Steph and I ended up tied for 3^rd (in our different heats) and it was a solid effort for us both – would have liked to finish but just didn’t have it – probably would have if it was a day where I wasn’t hurting already.

There was a cut of the bottom 10 after this WOD – only 20 moving through to WOD #6.  Steph, Naydine and I all made I through.

WOD #6

7 minute cut-off

Sled push (85kg)

21-15-9

Shoulder to overhead (30kg)

Toes to bar

Sled push

7:18 (16^th place)

I peaked on WOD #5 and it went downhill from this point onward – my shoulders were absolutely destroyed.  It’s amazing how 30kg can actually feel so heavy.  My mind wanted it but my body was starting to suffer.

Exhausted (photo by Kevin Frankie Reid)

The sled push wasn’t too bad – I think we were all more nervous about it that we should have been – I know I was.  It wasn’t too bad and a quick buy in before picking up the bar.  The only advice Steph gave me before this WOD was to go unbroken on the shoulder to overheads – since I was mostly worried about the t2b I thought this would be a good plan and I really wanted to stick with it but it became apparent early on that I wouldn’t be able to.  I did the first 11 then had to put the bar down, I’m not sure how it went after that but I do know that I was having trouble – lots of it.  I had to start split jerking them in a bit of an awkward half split jerk way – to stay on the mat my legs were split and bent but not fully.  There was another rep that I just dropped – we had the small plates on our bars so weren’t allowed to drop them but I couldn’t lock out and the bar pulled behind me and I just had to let it go.  Ryan looked my way but immediately saw what happened and didn’t bother to come over to say anything – I really had no choice.  

Mini-split jerk (photo by Kevin Frankie Reid)

Surprisingly in comparison, the t2b went fairly well.  The first round I was last to the bar which meant I had to jump up on the high bar on the back of the rig – there were two green plates underneath it to help with the height though I stood on them and the bar was still miles away.  Nine was judging me again and couldn’t give me a boost so we both started calling Jase over who was floating around.  He gave me a boost and then I knew I had to stay up there for a big set as it took me so long to get there and because I didn’t know how I’d get back up if I dropped down so I pulled out 7 which felt good.  I came down and then Nine pointed me to a lower bar that I could jump to so I could finish it off.

t2b (photo by Kevin Frankie Reid)

I managed to sneak in one rep on the round of 9 shoulder to overhead but really wasn’t happy with my result.  This is a WOD I’d definitely like to do again when fresh just to see how it compares.  I can’t put into words how much my shoulders ached on this one but I think anyone who was watching could see (and was likely a little surprised) by the struggle I put up on the shoulder to overheads.  Ah well, the comp continued on.

There was another cut to the final 10 at this point, I was still hanging in there thanks to my performances on day 1. Steph was making a steady climb up the leader board as well and the two of us made it to WOD #7.

WOD #7

8 minute AMRAP

Ascending ladder (1,1,2,2,3,3,4,4…) of

Chest to rings

Walking lunge (32kg axel bar)

23 reps  (10^th place)

I could have done way better on this one –way better.  It just goes to show you how skills matter.  I definitely need more time playing on the rings.  It took me half of the workout to figure out how best to get my chest to the rings – I was trying more like a c2b pull-up where I was mostly vertical whereas the trick on the rings was to basically lay back horizontally and pull your chest up.  Easy now when I play around with it but in the heat of the moment an epic struggle.  My judge was amazing trying to help me through and even Ryan came over a few times to help out.  Once I figured it out I got through a few more rounds quite quickly but unfortunately I had just run out of time. 

Again, I thought going in that the lunges would be the struggle with the tiredness of my legs and having to clean the axel bar (though not heavy I had struggled with the 30kg in the previous WOD so anything was possible).  Turns out the lunges weren’t too bad nor was cleaning the axel bar but the rings were my downfall.   Like I said, I peaked in WOD #5.  Again, this is a WOD I’d like to do again just to see what difference a little practice and rest does for me. 

concentration (photo by Kevin Frankie Reid)

 Overall I finished in 9^th for the weekend.  I was up in 6^th after WOD #5 and would have liked to stay up there (bettering my 7^th from last year) but it wasn’t to be.  I was happy though to finish off top 10 (goal for the weekend) and to make it through all the WODs.  I definitely have to work on quick recovery and doing back to back WODs in preparation for next year after tanking in WODs 6 and 7 but that will come.  Most of all though, I’m excited to get back to training with my gals and working on my weaknesses and becoming more badass overall ready to do it all again at the next comp.  Anyone want to be my partner for primal pairs?

And to wrap it all up… it was a fantastic weekend - I am super proud of my Southern family for putting on an amazing and truly high caliber event – a huge thanks to the volunteers/ judges who were outstanding – from the encouragement and coaching to just honestly wanting each and every one of us to do our best with integrity throughout – it made our work as athletes that bit easier.  And to all the athletes – thanks for making me better by pushing me to meet your best every time we stepped onto the floor. We all became stronger this weekend in so many ways. To everyone who came down to cheer and photograph us with our sweaty faces and crazy workout faces – another big thank you – every time I was in the middle of it all I felt that extra boost of energy when someone called my name, you all own a piece of my achievement.   And to Steph, Naydine and Brydie – it was so much fun to be competing alongside you in the workouts – I love training with you each and every day in the box and this made me want to get right back in there and get stronger and better and faster for next year right alongside you all.  I can’t believe it’s over for a another year.

Sorry for all the stolen photos – I didn’t take any on the weekend – my priorities were elsewhere. Haha.

5/13 – Oly Monday

Decided to skip the all rowing WOD tonight and just focus on Oly as normally I try and squeeze in the 4:30 WOD then oly following which leads to one of two things:

1. I skip Oly because I’m too destroyed from pushing hard in the WOD or

2. I go lighter at Oly because I’m too destroyed from pushing hard in the WOD

So Oly only was the deal for tonight.

Barbell Club

Oly

Clean and Jerk

5 x (2+1) – two cleans one jerk

Warm-up 35-40-45

Working 50-50-50(fx 2 cleans)-50-50-50

Clean Pulls

3x3

Working 55-55-55

Back Squats

3x5

Warmup 10x20kg-5x 40kg

Working – 55-55-55

First day using my new knee sleeves and love them.  I’m not sure if it’s because my knees are toasty warm, if they remind me that my knees are there and need to be kept strong and from collapsing in, if it’s because they add some support or a combination of all of the above.  Regardless, it’s love.

The cleans and jerks felt really good.  It was nice to be a bit heavier on them.  I wanted to go up closer to my 1RM but it’s been a while since I’ve been up there and wanted to get some solid reps in so didn’t push it too much.  The only comment Coach Claire gave was that I wasn’t being solid on my jerk which reflects what Coach Jono said to me a while back about just having confidence in the jerk, just going for it so something to focus on.  In the third set I spectacularly failed both cleans.  Claire had told me to focus on keeping my knees out and I think I was doing this to the detriment of every other part of the movement and the first one I collapsed forward and the second over compensated and ended up on my ass.  Oops.  I shook it off then got back to good reps.

The clean pulls were good.  I probably should have gone heavier but my lower back was feeling a little sore so instead of pushing the weight I focused on the movement.

Struggled through the back squats, not necessarily because they were hard but because I just didn’t really want to do them/ don’t love them.  Felt solid though throughout.   Again, should have gone heavier but honestly I was being quite lazy.  Time to step it up though, primal isn’t too far off.

Glad to have the solid focus on Oly though.  Love it.