Back at the box tonight.
One thing that Southern does – that I think I like – is post
their WOD late the night before so you know what to expect when you get
there. This is similar to the Crossfit
Open format as well and I think I like it.
Some people might pick and choose which days they then show up but
anyone truly wanting to get better will be there regularly and perhaps even try
to make the days with their weaknesses programmed even more so (hello, that’s
running for me).
Actually, come to think of it… another thing I’ve noticed
and only after the fact and not during the moment is that Southern doesn’t
blast music during the WODs. I really
don’t miss it which is funny because at Cooee I always heard the music and when
it was too bubbly or poppy it annoyed me and probably took more of my focus
during the workout than I realized. It’s
not until I’m driving home or now as I sit and write this that I even realize
that it was ‘quiet’. And by ‘quiet’ I
mean there were only grunts and groans and drops of sweat hitting the
floor. You could clearly hear the
coaches and when they were giving cues to someone else you could still hear
them and do a self-check as well. I
think I like it. That’s not to say there
aren’t times where loud and angry music pumps me up but still, the change is
refreshing.
Yoke Carry
3 rounds - 15m yoke carry (150/100kg)
WOD
15, 12, 9
Push Press 50/35kg
Back Squat 50/35kg
6:29 Rx
This was a good one.
Jase told us when explaining the WOD that if the Rx weight was within
10kg of our max to go for it. If we didn’t
finish then it’d be a strength WOD for us but otherwise it’d be a bit more
metcon. This was tough – 35kg was the
weight that I did a set of 3 with on Saturday at ASG. Looking back through my archives the
last time I logged a max push press was in late August and it was 40kg for
5 reps. I still really struggle to not
push jerk the lift – Jase called me out on this a few times and it was good – I
got a bunch of ‘no reps’ at the Affiliate cup for the double bend on in my legs
so it’s good to focus on the proper form for the lift. Definitely felt the difference in my shoulders
though – heavy. I broke up the 15’s into 9-6 then went unbroken in the
backsquats.
I struggled through the round of 12 though Tarrsha was
awesome in that she was right behind me and told me to get on it which made me
pick up the bar again after a rest. Probably ‘wasted’ most time resting on the
round of 12 – broke up the pushpress into 5 (wanted 6 but when I only got 5 my
mental game plan fell apart – oops)- 3-2-2 then put the bar down once on the
backsquats.
We had a 7 minute cut-off so I knew that I had to push the round
of nine to get it done – think I only had a minute and a half or maybe a bit
more when I started the round of 9.
Pushpress was I think 6-3 and then unbroken backsquats. I still struggle though to keep my knees out
and have a lot of work to do on my squat form namely engaging my posterior
chain rather than relying solely on my quads.
Mobility
Spent a ton of time rolling out/ squirming on the floor/
trying not to cry/ laughing to keep from crying/ moaning/ breathing/ relaxing
Rolled through my quads (ouch) and IT band (double ouch)
Sat on the ball for quite a while and found some really
painful points in my glutes
Continued to be lazy by working the ball through my pecs/
shoulders/ biceps while lying on the ground
Pigeon pose/ close to falling asleep
Luke was funny when I had just gotten up from pigeon pose to
put my stuff away – he said something about how I looked really worked over and
I told him I was basically just waking up – completely relaxed from pigeon. Love it.
Hung out at Cam’s for a bit before we went and met up with a
bunch of the Cooee kids – Sarah, Angie, Shonelle, Vini, Tim and Jack (and a
random bump into Kosta at Foam) for burgers (and frozen yogurt) in Leederville. Was a ton of fun. It was almost 10pm by the time we left
Leederville and almost 11 before I got back to Freo – the drive was a bit crazy
as I was trying not to pass out. I
pretty much dropped into bed when I got home and slept hard – still really
tired though, could have done with a few more hours. Hopefully I’ll get to play a bit of catch up tonight if I can get to the 4:30
class and then home for a chilled out night.
