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Showing posts with label kits. Show all posts
Showing posts with label kits. Show all posts
Sunday, August 12, 2012
Crossfit Kitsilano (Photos)
Some pictures of Crossfit Kits where I spent a bunch of time WODing in Vancouver. It's a great facility only a few blocks from where I used to live (though only opened when I moved).
8/7 - "Nutts"
Today was my last WOD in Vancouver as my flight departed shortly before midnight. I was excited to do this WOD however I was unsure how wise it would be to do it before sitting on a plane for 15 hours then another for 5. I was quite tempted with the 'One Nutt' option but after we started I went with the full option as a few of the other gals were doing it as well. I figured once I got through the pull-ups I wouldn't give up on thew wall balls and then I'd be good.
WOD "Nutts"
WOD "Nutts"
10 HSPUs
15 250/155lbs (115/70kg) Deadlift
25 box jumps 24/20
50 pull-ups
100 wall balls 20/14lbs (9/6kg) to 10 ft
200 DUs
Run 400 meters with a 45/25 lb (20/10kg) plate
29:23 Rx
We had a 30 minute cut-off - if we didn't think we'd make it we were told to do 'One Nutt' which only had 25 pull-ups, 50 wall balls and 100 DUs.
The HSPUs were solid. I did two sets of 5 (I think) down to an abmat on a 10kg plate. The deadlifts were solid, broken into 8-7 reps. I managed to really focus on form and not round my back even as I got tired. The box jumps were consistent, not stopping throughout even though I didn't necessarily go all out on pace.
I was quite happy that I managed to do all the pull-ups in sets of 5 which is an improvement for me as I normally can only do 2 or 3. There were times where I had to hang and reset my kip but I didn't come off the bar until 5 reps were done, I liked having that number set in my head. I must say however that 50 pull-ups is a lot. Heh.
The wall balls were horrible. I'm still not very good at them and 100 is a HUGE number. I did them all though even though at times they were only done 2 or 3 at a time near the end. So hard. These are definitely one of my goats that I need to work on (a lot!).
Once I suffered through all the wall balls the DUs were a relief. I managed 30 on my first go and then mostly hung around 20 reps at a time throughout. It was a good place for me to make up some time as I didn't rest very long when I stopped either just wanting to get the WOD done.
The 400m plate carry was tiring given all the work that had already been done and also because of the 45lb plate sprints we'd done on saturday which I could still feel in my arms. It wasn't so much a run as a shuffle but I got through it and came back into the box just under the wire happy to have finished it. It was really nice that Mel was also doing the full WOD Rxed and we were pretty much going at the same pace until the wall balls/ DUs but knowing you weren't suffering alone helped get through it.
Oh, and there was also the fact that we WODed with Joshua Jackson of Dawson's Creek and Fringe fame. I did a double take when he walked in and got confirmation of who he actually was as we introduced ourselves. I would have tried for a post-WOD sweaty photo but he was gone by the time I'd finished my WOD. Heh.
I headed to the airport for my flight and grabbed some food to kill some time. I also remembered to fill up my water bottle however I also managed to leave it behind in the terminal which I only realized as I buckled my seat belt on the plane. Ooops. It was a sad moment as I was about to embark on a 15 hour flight and knew I'd need the hydration. As hard as I tried to grab as much water as often as I could I still ended up quite dehydrated and also quite sore by the end of the first flight. If it didn't hurt so much it would have been quite funny how my muscles all took turns becoming sore - first my abs, then my legs and finally my biceps. Just goes to show how much of full body workout "Nutts" is! Ouch.
15 250/155lbs (115/70kg) Deadlift
25 box jumps 24/20
50 pull-ups
100 wall balls 20/14lbs (9/6kg) to 10 ft
200 DUs
Run 400 meters with a 45/25 lb (20/10kg) plate
29:23 Rx
We had a 30 minute cut-off - if we didn't think we'd make it we were told to do 'One Nutt' which only had 25 pull-ups, 50 wall balls and 100 DUs.
The HSPUs were solid. I did two sets of 5 (I think) down to an abmat on a 10kg plate. The deadlifts were solid, broken into 8-7 reps. I managed to really focus on form and not round my back even as I got tired. The box jumps were consistent, not stopping throughout even though I didn't necessarily go all out on pace.
I was quite happy that I managed to do all the pull-ups in sets of 5 which is an improvement for me as I normally can only do 2 or 3. There were times where I had to hang and reset my kip but I didn't come off the bar until 5 reps were done, I liked having that number set in my head. I must say however that 50 pull-ups is a lot. Heh.
The wall balls were horrible. I'm still not very good at them and 100 is a HUGE number. I did them all though even though at times they were only done 2 or 3 at a time near the end. So hard. These are definitely one of my goats that I need to work on (a lot!).
Once I suffered through all the wall balls the DUs were a relief. I managed 30 on my first go and then mostly hung around 20 reps at a time throughout. It was a good place for me to make up some time as I didn't rest very long when I stopped either just wanting to get the WOD done.
The 400m plate carry was tiring given all the work that had already been done and also because of the 45lb plate sprints we'd done on saturday which I could still feel in my arms. It wasn't so much a run as a shuffle but I got through it and came back into the box just under the wire happy to have finished it. It was really nice that Mel was also doing the full WOD Rxed and we were pretty much going at the same pace until the wall balls/ DUs but knowing you weren't suffering alone helped get through it.
Oh, and there was also the fact that we WODed with Joshua Jackson of Dawson's Creek and Fringe fame. I did a double take when he walked in and got confirmation of who he actually was as we introduced ourselves. I would have tried for a post-WOD sweaty photo but he was gone by the time I'd finished my WOD. Heh.
I headed to the airport for my flight and grabbed some food to kill some time. I also remembered to fill up my water bottle however I also managed to leave it behind in the terminal which I only realized as I buckled my seat belt on the plane. Ooops. It was a sad moment as I was about to embark on a 15 hour flight and knew I'd need the hydration. As hard as I tried to grab as much water as often as I could I still ended up quite dehydrated and also quite sore by the end of the first flight. If it didn't hurt so much it would have been quite funny how my muscles all took turns becoming sore - first my abs, then my legs and finally my biceps. Just goes to show how much of full body workout "Nutts" is! Ouch.
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| Dinner at the airport before my flight |
Wednesday, August 8, 2012
8/4 - Mobility and Group WOD
On Saturday's Crossfit Kits has a group mobility session and one WOD which is done in teams or groups. Today I went to both - the mobility was harder than expected and the group WOD was a ton of fun.
Mobility
'Beauty Queen'
Wrist mobility
GI is intimate with Kelly Starrett it seems and likes to bring the most recent and most painful mobility movements to the group.
The 'Beauty Queen' can been seen in video form here. It is both painful and extraordinary... it works though requires lots of steady breathing as you're in the middle of it.
We also did some partner wrist mobility using the big elastic bands (could be done alone if you had something low to lock off the band to). It was good overall.
At this point others had shown up and it was time to move on to the group WOD.
We went through the basics of rope climbs (and it was nice that it was only a 10ft rope).
WOD
'The New World'
In teams (most teams of 4 we had 3), each starts on a station
KB Swings (24kg/16kg)
Rope Climbs
Med Ball Run (9kg/6kg) - 250m
20kg plate shuttle (50m)
Box step ups with 10kg plate
30 minute AMRAP
Change stations after group doing med ball run is finished
This was a lot of fun as we weren't keeping score and you were on each movement for an indefinite amunt of time depending on how long it took the team doing the med ball run to finish. It was quite hot outside especially with the med ball run back to back with the shuttle sprints (in the parking lot) but it was a good WOD.
Our group (Alex, Nathan and myself) started on the rope climbs and we each rotated through - I was happy with my technique which is getting better. It really only took one jump up and then one more move up before I was at the top but it just meant we got in a few more reps throughout.
The med ball run was just awkward though Nathan was quite helpful in how to carry the ball - if you position it just right on your shoulder and let it drop back a bit (almost feels like it's going to fall off) then you can rest your hand on it to keep in there and in turn it doesn't use your muscles but rather works as a good tricep stretch.
The plate shuttle was tough but I was determined to stick with the 20kg plate. The teams with four people had two people exchanging plates but since we had three Nathan and I traded off and Alex would go when I did - she was using a lighter weight.
The box step ups were killer. I'm not sure what it was (perhaps the heavy backsquats the day before) but they were hard. I'm fairly used to jumping up to 24" box but the step ups with the bit of weight hurt. These were just a mental battle to keep going.
The KB swings weren't that hard but when you're already winded it was still a challenge. I was mostly managing sets of 10 at a time (if not more in the earlier rounds) with sets of 5 as the round was almost ending.
I enjoyed this - it was great to be working in a larger group collectively while still in smaller 'teams'. It was also nice to not keep score but to just keep pushing through. Surprisingly the 30 minutes went quickly. I think we got through 4 or 5 rounds in all.
Sunday (didn't make it to the open gym) and Monday (only one noon WOD because of the holiday and friends wedding at the same time) were rest days. Today (Tuesday) is "Nutts" before I get on the plane at midnight to (finally) head home. I might have some sore body parts after the WOD and 15 hour/5 hour flights.
And for those who don't know...
"Nutts"
10 x Handstand push-ups
15 x 250/155 lbs Deadlift
25 x Box jumps 24/20
50 x Pull-ups
100 x Wallball shots, 20/14 pounds, 10′ ft target
200 x Double-unders
Run 400 meters with a 45/25 lb plate.
Mobility
'Beauty Queen'
Wrist mobility
GI is intimate with Kelly Starrett it seems and likes to bring the most recent and most painful mobility movements to the group.
The 'Beauty Queen' can been seen in video form here. It is both painful and extraordinary... it works though requires lots of steady breathing as you're in the middle of it.
We also did some partner wrist mobility using the big elastic bands (could be done alone if you had something low to lock off the band to). It was good overall.
At this point others had shown up and it was time to move on to the group WOD.
We went through the basics of rope climbs (and it was nice that it was only a 10ft rope).
WOD
'The New World'
In teams (most teams of 4 we had 3), each starts on a station
KB Swings (24kg/16kg)
Rope Climbs
Med Ball Run (9kg/6kg) - 250m
20kg plate shuttle (50m)
Box step ups with 10kg plate
30 minute AMRAP
Change stations after group doing med ball run is finished
This was a lot of fun as we weren't keeping score and you were on each movement for an indefinite amunt of time depending on how long it took the team doing the med ball run to finish. It was quite hot outside especially with the med ball run back to back with the shuttle sprints (in the parking lot) but it was a good WOD.
Our group (Alex, Nathan and myself) started on the rope climbs and we each rotated through - I was happy with my technique which is getting better. It really only took one jump up and then one more move up before I was at the top but it just meant we got in a few more reps throughout.
The med ball run was just awkward though Nathan was quite helpful in how to carry the ball - if you position it just right on your shoulder and let it drop back a bit (almost feels like it's going to fall off) then you can rest your hand on it to keep in there and in turn it doesn't use your muscles but rather works as a good tricep stretch.
The plate shuttle was tough but I was determined to stick with the 20kg plate. The teams with four people had two people exchanging plates but since we had three Nathan and I traded off and Alex would go when I did - she was using a lighter weight.
The box step ups were killer. I'm not sure what it was (perhaps the heavy backsquats the day before) but they were hard. I'm fairly used to jumping up to 24" box but the step ups with the bit of weight hurt. These were just a mental battle to keep going.
The KB swings weren't that hard but when you're already winded it was still a challenge. I was mostly managing sets of 10 at a time (if not more in the earlier rounds) with sets of 5 as the round was almost ending.
I enjoyed this - it was great to be working in a larger group collectively while still in smaller 'teams'. It was also nice to not keep score but to just keep pushing through. Surprisingly the 30 minutes went quickly. I think we got through 4 or 5 rounds in all.
Sunday (didn't make it to the open gym) and Monday (only one noon WOD because of the holiday and friends wedding at the same time) were rest days. Today (Tuesday) is "Nutts" before I get on the plane at midnight to (finally) head home. I might have some sore body parts after the WOD and 15 hour/5 hour flights.
And for those who don't know...
"Nutts"
10 x Handstand push-ups
15 x 250/155 lbs Deadlift
25 x Box jumps 24/20
50 x Pull-ups
100 x Wallball shots, 20/14 pounds, 10′ ft target
200 x Double-unders
Run 400 meters with a 45/25 lb plate.
8/3 - Crossfit Total
Today was the first day I've done crossfit total.
Knowing the workout the night before allowed me to look up my PR's and convert the numbers into pounds. Although I'm in a metric country we still use pounds as a standard unit of weight - come on Canada, stop following the USA. Anyway, my 1RM's going into the day:
Backsquat - 65kg/ 143lbs
Shoulder Press - 28kg/ 62lbs
Deadlift - 95kg/ 210lbs
Coach Robyn was great as she helped me figure out how to work up to my 1RM for each of the movements - although I know the conversion from kilograms to pounds is 2.2 it's harder to seemlessly know how to ramp up to a specific weight. She suggested we warm up with a rep scheme of 8-5-3-1-1-1 which worked really well (and was amended as necessary as we got closer to max. weight).
Backsquat
8 x 85lbs/ 38.5kg
5 x 110lbs/ 50kg
3 x 125lbs/ 57kg
2 x 145lbs/ 66kg
1 x 155lbs/ 70kg
1 x 165lbs/ 75kg (f)
1 x 160lbs/ 72.5kg - new PR
Shoulder Press
8 x 35lbs/ 15kg
5 x 45lbs/ 20kg
3 x 55lbs/ 25kg
3 x 65lbs/ 30kg
1 x 75lbs/ 35kg - new PR
1 x 85lbs/ 40kg (f)
1 x 80lbs/ 37.5kg (f)
Deadlift
8 x 135lbs/ 61kg
5 x 155lbs/ 70kg
3 x 185lbs/ 84kg
1 x 210lbs/ 95kg
1 x 220lbs/ 100kg- new PR
1 x 230lbs/ 104kg (f)
CFT Score = 160 (72.5) + 75 (35) + 220 (100) = 455lbs / 207.5kg
It was a great environment to go through this WOD especially as it was the noon class so there was a bit more flexibility in time for us to work through. I quite enjoyed the workout and am glad that I have another benchmark WOD to check off.
The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.
The CrossFit Total reflects an athlete’s functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls.
Knowing the workout the night before allowed me to look up my PR's and convert the numbers into pounds. Although I'm in a metric country we still use pounds as a standard unit of weight - come on Canada, stop following the USA. Anyway, my 1RM's going into the day:
Backsquat - 65kg/ 143lbs
Shoulder Press - 28kg/ 62lbs
Deadlift - 95kg/ 210lbs
Coach Robyn was great as she helped me figure out how to work up to my 1RM for each of the movements - although I know the conversion from kilograms to pounds is 2.2 it's harder to seemlessly know how to ramp up to a specific weight. She suggested we warm up with a rep scheme of 8-5-3-1-1-1 which worked really well (and was amended as necessary as we got closer to max. weight).
Backsquat
8 x 85lbs/ 38.5kg
5 x 110lbs/ 50kg
3 x 125lbs/ 57kg
2 x 145lbs/ 66kg
1 x 155lbs/ 70kg
1 x 165lbs/ 75kg (f)
1 x 160lbs/ 72.5kg - new PR
Shoulder Press
8 x 35lbs/ 15kg
5 x 45lbs/ 20kg
3 x 55lbs/ 25kg
3 x 65lbs/ 30kg
1 x 75lbs/ 35kg - new PR
1 x 85lbs/ 40kg (f)
1 x 80lbs/ 37.5kg (f)
Deadlift
8 x 135lbs/ 61kg
5 x 155lbs/ 70kg
3 x 185lbs/ 84kg
1 x 210lbs/ 95kg
1 x 220lbs/ 100kg- new PR
1 x 230lbs/ 104kg (f)
CFT Score = 160 (72.5) + 75 (35) + 220 (100) = 455lbs / 207.5kg
It was a great environment to go through this WOD especially as it was the noon class so there was a bit more flexibility in time for us to work through. I quite enjoyed the workout and am glad that I have another benchmark WOD to check off.
Friday, August 3, 2012
8/2 - DU's, KB's and Ring Push-ups
Another fun WOD today... I was really looking forward to both the DU's and KB swings but was (rightfully so) a little fearful of the ring push-ups (so hard).
Skills
3 x 1 minute hollow body rocks
max. L-sit hold
Lots of core work in the skills today. Doing hollow body rocks for a full minute is infinitely harder than just doing a hollow body hold (keep that in mind Coach Pete!). Was challenging though and good. Definitely felt it in the abs and will mostly likely feel it even more tomorrow.
WOD
4 rounds
50 DU's
15 KB Swings (55/35lbs - 24/16kg)
15 ring push-ups
11:19 Rx
This was fun. I was looking forward to the DU's and managed the first and last sets unbroken though they looked very different - the first I was relaxed and in a nice easy rhythym whereas the last was quite ugly and just a struggle to hold on and finish them without stopping. In the middle rounds I only had one stop in each due to fatigue and heavy breathing rather than actually tripping up. They felt good though.
I did all 4 sets of the KB swings unbroken. It was a mental battle more than physical - I had to push myself to keep going even when I wanted to put it down knowing that momentum was on my side if I kept going and that I was physically able to get there (that's what doing 24kg KB swings does - makes the 16kg more managable).
The ring push-ups were HARD. Evil even though also really, really good. I loved the challenge and how they so much resembled the ring dips that I couldn't do at Primal Throwdown. I think at most when I was fresh(er) at the start of each round I could manage a total of 5 before going down into sets of 2 and 3's to finish them off. I definitely want to keep at these though as I can see a ton of benefit in how they'd transition to so many other movements especially with the struggle for stabilising the rings.
Definitely a fun WOD, tough on the forearms but fun. Tomorrow - Crossfit Total (CFT). Again, another benchmark WOD that I have never done before. Can't wait.
Skills
3 x 1 minute hollow body rocks
max. L-sit hold
Lots of core work in the skills today. Doing hollow body rocks for a full minute is infinitely harder than just doing a hollow body hold (keep that in mind Coach Pete!). Was challenging though and good. Definitely felt it in the abs and will mostly likely feel it even more tomorrow.
WOD
4 rounds
50 DU's
15 KB Swings (55/35lbs - 24/16kg)
15 ring push-ups
11:19 Rx
This was fun. I was looking forward to the DU's and managed the first and last sets unbroken though they looked very different - the first I was relaxed and in a nice easy rhythym whereas the last was quite ugly and just a struggle to hold on and finish them without stopping. In the middle rounds I only had one stop in each due to fatigue and heavy breathing rather than actually tripping up. They felt good though.
I did all 4 sets of the KB swings unbroken. It was a mental battle more than physical - I had to push myself to keep going even when I wanted to put it down knowing that momentum was on my side if I kept going and that I was physically able to get there (that's what doing 24kg KB swings does - makes the 16kg more managable).
The ring push-ups were HARD. Evil even though also really, really good. I loved the challenge and how they so much resembled the ring dips that I couldn't do at Primal Throwdown. I think at most when I was fresh(er) at the start of each round I could manage a total of 5 before going down into sets of 2 and 3's to finish them off. I definitely want to keep at these though as I can see a ton of benefit in how they'd transition to so many other movements especially with the struggle for stabilising the rings.
Definitely a fun WOD, tough on the forearms but fun. Tomorrow - Crossfit Total (CFT). Again, another benchmark WOD that I have never done before. Can't wait.
8/1 - Split Jerks Galore
Took yesterday off after FGB on monday as I was pretty sore (might have also had something to do with 10 days without crossfit). Back at it today and it was pretty fun.
Yes, that indeed says that our warm-up was 10 stair sprints - that does not mean one flight of stairs but rather three rather long ones - the box is across the road from a monster staircase that runs from the seawall level (the road over) up to 4th ave (as it turns into 2nd). We did that ten times... the transition from running up to heading down was always a little precarious but we all made it without any scraped knees or falls face first.
We followed that up with some mobility and stretching before jumping right into the split jerk and working through the movement with a PVC bar then working up to a heavy weight. Once again I was confused with the pounds/kilograms on the weights - I know the conversion - 2.2 - but it's loading the bar that just feels odd. I worked my way up to 105lbs (approx. 48kg) before dropping down to 85lbs (approx. 38.5kg) for the WOD which was heavy but managable.
WOD
3 rounds
500m run
21 split jerk (155/115lbs - 70/52kg)
or
3 rounds
250m run
15 split jerks
13:42 (85lbs/ 38.5kg)
I did the 'mini' version of the WOD as I was working with a heavier weight and it was definitely a good call. For the second two rounds I was breaking the reps into sets of 3. It was good though - I really enjoyed concetrating on form and really dropping under the bar rather than trying to push it overhead which really becomes critical when fatigue sets in. It was nice also to put our oly lifting sessions into practice in a WOD.
Tuesday, July 31, 2012
7/30 - Fight Gone Bad!
Back to Crossfit tonight here in Kits and it was much needed. I knew last night that we'd be doing Fight Gone Bad (FGB) one of the bench mark crossfit WODs - one I'd never done before. I wasn't looking forward to it - especially after a week of too many beers and too much rest but I went and as always I'm glad I did.
After going through the movements and a bit of a warm up we partnered up and were into it. I was glad to have done WODs of similar format back at Cooee and also to have done a lot of judging in similar situations which took some of the pressure off. I also went first which I know generally works better for me (get it over with).
WOD
'Fight Gone Bad'
3 rounds for total reps
1 minute at each station, 5 stations
1 minute rest in between each round
Wall Ball (14lbs/6kg)
Sumo-Deadlift-High-Pull (55lbs/25kg)
Box Jumps (20″)
Push Press (55lbs/25kg)
Row (calories)
251 Rx
I was quite happy with my score. Going in I know that it's best to have a game plan though having never done this before I wasn't sure what to expect. I was hoping for about 15 reps on each station through out which would give me a score over 200 but I wasn't sure I could maintain it so openly I was aiming for a score of 200 or better while secretly hoping I'd get something over 250 which I did - so happy with it.
My scores for each round went as follows:
Wall Ball - 20/15/15
SDHP - 22/19/21
Box Jumps - 23/20/17
Push Press - 16/12/12
Row - 14/13/12
Total - 95/79/77
I still need to practice my wall balls but they are getting better. The problem was that on rounds 2 and 3 my legs were pretty shot which didn't help. The SDHP were pretty standard and consistent. The box jumps were a bit of a struggle. We didn't have to do games standard (full extension on the box) but I haven't had any practice with rebounding while extending in the air so it was a bit of a mix of both but mostly full extension on the box with rebounding. I wasn't surprised with the push presses. My shoulders have been a bit achy from all the paddling and I don't have a massage appointment until Wednesday so I knew that anything overhead would be tough going. The row again was pretty consistent and while hurting didn't kill me.
I'm happy to have this one under my belt and to have a target for the next time I do it. After, I judged a girl named Nancy and she was a rockstar - quite inspiring - the first round of wall balls she went unbroken for the full minute and pulled out a score overall of 340 - definitely something to work toward.
After going through the movements and a bit of a warm up we partnered up and were into it. I was glad to have done WODs of similar format back at Cooee and also to have done a lot of judging in similar situations which took some of the pressure off. I also went first which I know generally works better for me (get it over with).
WOD
'Fight Gone Bad'
3 rounds for total reps
1 minute at each station, 5 stations
1 minute rest in between each round
Wall Ball (14lbs/6kg)
Sumo-Deadlift-High-Pull (55lbs/25kg)
Box Jumps (20″)
Push Press (55lbs/25kg)
Row (calories)
251 Rx
I was quite happy with my score. Going in I know that it's best to have a game plan though having never done this before I wasn't sure what to expect. I was hoping for about 15 reps on each station through out which would give me a score over 200 but I wasn't sure I could maintain it so openly I was aiming for a score of 200 or better while secretly hoping I'd get something over 250 which I did - so happy with it.
My scores for each round went as follows:
Wall Ball - 20/15/15
SDHP - 22/19/21
Box Jumps - 23/20/17
Push Press - 16/12/12
Row - 14/13/12
Total - 95/79/77
I still need to practice my wall balls but they are getting better. The problem was that on rounds 2 and 3 my legs were pretty shot which didn't help. The SDHP were pretty standard and consistent. The box jumps were a bit of a struggle. We didn't have to do games standard (full extension on the box) but I haven't had any practice with rebounding while extending in the air so it was a bit of a mix of both but mostly full extension on the box with rebounding. I wasn't surprised with the push presses. My shoulders have been a bit achy from all the paddling and I don't have a massage appointment until Wednesday so I knew that anything overhead would be tough going. The row again was pretty consistent and while hurting didn't kill me.
I'm happy to have this one under my belt and to have a target for the next time I do it. After, I judged a girl named Nancy and she was a rockstar - quite inspiring - the first round of wall balls she went unbroken for the full minute and pulled out a score overall of 340 - definitely something to work toward.
Sunday, July 15, 2012
7/12 - Canada WOD 2 and Big Chop
First off... I have to admit that I still managed to get to the box for this WOD even though I saw it on the website and really wasn't looking forward to the 5km run especially as it was mid afternoon and humid but I still went.
Note to Coach Match - I promise not to complain (much) if you schedule a 5km run as a WOD - at least it wouldn't be sandwiched between 40 body weight deadlifts with 20 burpees thrown in the middle for fun.
Warm-up
work up to body weight (BW) deadlift
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WOD
40 BW deadlift (60kg)
run to kits beach (2.5km)
20 burpees
run back from kits beach (2.5km)
40 BW deadlift (60kg)
39:26
This was the running route:
This is how it broke down...
I managed four sets of 10 for the first round of deadlifts. It took me approximately 3 minutes then I was out the door on the run behind the boys. We all got caught up at the crosswalk and pretty much started the run at the same time. The boys sprinted off and I kept my standard pace. It was tough because I know the seawall route like the back of my hand so I knew where the hills were and the corners and just how far we had to go. It took me about 15 minutes to get to the rings/bars at Kits beach. I started into the burpees right away and kept moving throughout. They sucked - that's pretty much the only description. They took about 2 minutes then I was off and running again.
The blood went into my arms after the burpees so it was tough to transition back into the run especially as almost immediately there was a small steep uphill. I managed to shake out my arms and settle in and head back to the box. Halfway back (near the coast guard station) I saw another guy - James - who was walking. He grabbed some water at the fountain and then caught up and we ran together. It was good as I managed to keep him from walking again and he kept my mind off of how much the run sucked (I'm not a fan of running at all). We walked back up the 4 flights of stairs and this was quite taxing on the legs (and also where I bumped into my friend Calvin and gasped that I couldn't stop because I was crossfitting).
As James and I waited to cross the street and sprint into the box I told James to have a plan - to get right on the bar and at least get a couple of reps done and then rest. I had planned on doing sets of 7 but that didn't happen. I did 8 sets of 5 and was done just under 40 minutes. The run back took me about the same time as it did there as I only have one speed and the last set of deadlifts took about 4 minutes. I was happy to beat the 40 minute mark.
.JPG)
That (unsurprisingly?) was just my warm up however as it was Big Chop night and the reason I spent two days in Vancouver before flying out to see my parents in Winnipeg. I had decided a few weeks ago that I was going to do SUP for the big chop which meant that I could get away with just doing the Little Chop (the short course for the race night). It was hard. I felt every single HSPU I did the night before right from the start. I was on a board that I rented for/from the race and the adjustable paddle was still about 4" or so too long which just made them ache worse. The conditions were quite good - slack-ish tide with some little runners coming back in. The course was sand barge and back and it was a challenge in just keeping moving. My body was tired - a combination of two hard/long crossfit WODs and jet lag catching up with me but it was a lot of fun, I loved being back out in English Bay (my boyfriend) and it was just a great chance to SUP. Bonus that I didn't fall in. I might try and do the Tuesday Night Race in Deep Cove after I'm back from the gorge. We'll see how that goes.
Also, I'm racing - steering - the Gorge OC6 race for VOS, super excited for that. No crossfitting before that though - I'll need my shoulders! Ha.
Note to Coach Match - I promise not to complain (much) if you schedule a 5km run as a WOD - at least it wouldn't be sandwiched between 40 body weight deadlifts with 20 burpees thrown in the middle for fun.
Warm-up
work up to body weight (BW) deadlift
.JPG)
WOD
40 BW deadlift (60kg)
run to kits beach (2.5km)
20 burpees
run back from kits beach (2.5km)
40 BW deadlift (60kg)
39:26
This was the running route:
This is how it broke down...
I managed four sets of 10 for the first round of deadlifts. It took me approximately 3 minutes then I was out the door on the run behind the boys. We all got caught up at the crosswalk and pretty much started the run at the same time. The boys sprinted off and I kept my standard pace. It was tough because I know the seawall route like the back of my hand so I knew where the hills were and the corners and just how far we had to go. It took me about 15 minutes to get to the rings/bars at Kits beach. I started into the burpees right away and kept moving throughout. They sucked - that's pretty much the only description. They took about 2 minutes then I was off and running again.
The blood went into my arms after the burpees so it was tough to transition back into the run especially as almost immediately there was a small steep uphill. I managed to shake out my arms and settle in and head back to the box. Halfway back (near the coast guard station) I saw another guy - James - who was walking. He grabbed some water at the fountain and then caught up and we ran together. It was good as I managed to keep him from walking again and he kept my mind off of how much the run sucked (I'm not a fan of running at all). We walked back up the 4 flights of stairs and this was quite taxing on the legs (and also where I bumped into my friend Calvin and gasped that I couldn't stop because I was crossfitting).
As James and I waited to cross the street and sprint into the box I told James to have a plan - to get right on the bar and at least get a couple of reps done and then rest. I had planned on doing sets of 7 but that didn't happen. I did 8 sets of 5 and was done just under 40 minutes. The run back took me about the same time as it did there as I only have one speed and the last set of deadlifts took about 4 minutes. I was happy to beat the 40 minute mark.
.JPG)
That (unsurprisingly?) was just my warm up however as it was Big Chop night and the reason I spent two days in Vancouver before flying out to see my parents in Winnipeg. I had decided a few weeks ago that I was going to do SUP for the big chop which meant that I could get away with just doing the Little Chop (the short course for the race night). It was hard. I felt every single HSPU I did the night before right from the start. I was on a board that I rented for/from the race and the adjustable paddle was still about 4" or so too long which just made them ache worse. The conditions were quite good - slack-ish tide with some little runners coming back in. The course was sand barge and back and it was a challenge in just keeping moving. My body was tired - a combination of two hard/long crossfit WODs and jet lag catching up with me but it was a lot of fun, I loved being back out in English Bay (my boyfriend) and it was just a great chance to SUP. Bonus that I didn't fall in. I might try and do the Tuesday Night Race in Deep Cove after I'm back from the gorge. We'll see how that goes.
Also, I'm racing - steering - the Gorge OC6 race for VOS, super excited for that. No crossfitting before that though - I'll need my shoulders! Ha.
7/11 - Canada WOD and SUP...
Made it back to Canada... after numerous hours on a plane (15!) from Sydney to Vancouver and going (literally) back in time - I arrived in Vancouver 3 hours before I left Sydney - at 8:30am. By the time I got through customs, grabbed my luggage, hugged Lili and got back to her place and managed to convince her she did in fact have to go to work and that I really needed a shower my day had officially begun.
I ran a few errands (passport renewal, cellphone set up) and made it back in time to change and check out crossfit kits.
Crossfit Kitsilano posts their WODs online ahead of time so you know what you're getting into when you show up - I'm not sure if this is better or worse especially when I was greeted with this:
.JPG)
Warm-up
500m (two laps around building) carrying 5lb (2.5kg) weight in each hand
Lower leg mobility
Handstand practice
WOD
5 min HSPU
4 min T2B
3 min Box Jump (20/24)
2 min sprints
1 min burpees
40-30-50-16-19
155
I was quite happy with the HSPU's - I did a block of close to 10 to start then was down to sets of mostly 2 and 3 before a bunch of singles towards the end. I was using an ab mat on a 10lb (5kg) plate. The T2B were tough after the HSPU's and I'm still struggling with stringing my kip together without stopping to reset. Definitely something to work on. The box jumps were steady - I used the 24" box and rested on the top when necessary. We had a 10 second warning at the end of every movement where we could set up to go to the next one and on the box jumps I went right until time expired as I knew I could get more reps jumping than I would doing 25m sprints. The same applied to the end of the sprints, I finished the rep I was on after the 10 second warning and then moved on to the burpees ready to go at the start of the minute as I knew it would be tough to squeeze in a full sprint during the time. I was happy to match the number of sprints in each minute as well. The burpees were hard physically but mentally I knew it was just a minute. I was aiming for 20 reps but fell a little bit short. Still happy with what I accomplished.
I really enjoyed this WOD, it was structured differently to what we normally do so that change up was fun though it was still challenging.
After the WOD I walked down to the FCRCC compound at Burrard and met up with Edgar. I took his SUP out and he took his OC1 and we went and played around - there was a bit of paddling but it was mostly floating and gossiping and watching the men on their time trial. I didn't fall in which is a bonus given the amount of boat traffic and choppy wake that I'm not used to. It was fun and a great day to be out on the water.
I ran a few errands (passport renewal, cellphone set up) and made it back in time to change and check out crossfit kits.
Crossfit Kitsilano posts their WODs online ahead of time so you know what you're getting into when you show up - I'm not sure if this is better or worse especially when I was greeted with this:
.JPG)
Warm-up
500m (two laps around building) carrying 5lb (2.5kg) weight in each hand
Lower leg mobility
Handstand practice
WOD
5 min HSPU
4 min T2B
3 min Box Jump (20/24)
2 min sprints
1 min burpees
40-30-50-16-19
155
I was quite happy with the HSPU's - I did a block of close to 10 to start then was down to sets of mostly 2 and 3 before a bunch of singles towards the end. I was using an ab mat on a 10lb (5kg) plate. The T2B were tough after the HSPU's and I'm still struggling with stringing my kip together without stopping to reset. Definitely something to work on. The box jumps were steady - I used the 24" box and rested on the top when necessary. We had a 10 second warning at the end of every movement where we could set up to go to the next one and on the box jumps I went right until time expired as I knew I could get more reps jumping than I would doing 25m sprints. The same applied to the end of the sprints, I finished the rep I was on after the 10 second warning and then moved on to the burpees ready to go at the start of the minute as I knew it would be tough to squeeze in a full sprint during the time. I was happy to match the number of sprints in each minute as well. The burpees were hard physically but mentally I knew it was just a minute. I was aiming for 20 reps but fell a little bit short. Still happy with what I accomplished.
I really enjoyed this WOD, it was structured differently to what we normally do so that change up was fun though it was still challenging.
After the WOD I walked down to the FCRCC compound at Burrard and met up with Edgar. I took his SUP out and he took his OC1 and we went and played around - there was a bit of paddling but it was mostly floating and gossiping and watching the men on their time trial. I didn't fall in which is a bonus given the amount of boat traffic and choppy wake that I'm not used to. It was fun and a great day to be out on the water.
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