12/8/2016 - Friday Finisher

Quick one on Friday as it was a busy day but still wanted to get something done.  It worked.  Felt it on Saturday even though I kept it quick and light.  Goes to show that doing something (however small) is always better than doing nothing.

WOD
10 minute AMRAP
10 pushups
15 barbell lunges (15kg)
20 situps
3 rounds + 10 pushups + 3 lunges

The Southern Crossfit WOD was double this in all ways - 20 minute AMRAP with 20 handstand pushups (HSPU), 30 lunges (apparently in the back rack but I didn't know this going in) at 30kg and 40 situps.  Half of the work was still plenty for me.

As mentioned in a previous post that included pushups, they are still a bit of a struggle so the majority of my time was spent on those - this also impacted the lunges as my shoulders were crying out but survived them (glad I halved the reps).

The situps were strong and consistent and helped slow me down a little to get back to the pushups.  It was a good one.

Steph has given me a WOD to do from her end of things but it involves running and I have yet to measure any distances out and also because with our set up I would have to lock/ unlock our house up every time I left on a run so might have to try and schedule this one in when Shaun is home to keep an eye on things.  Will figure it all out in time.  In the meantime, sorry Steph. 

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.

6/19 - 'Dirty 30'

Well, I was planning on taking yesterday as a rest day after ‘Diane’ and ‘Karen’ and the aching shoulders still from the weekend but I’ve never done Dirty 30 (or Filthy 50) for that matter and I always love me a good chipper so… I had to go to this.  I wasn’t sure about the wall balls, or the lunges, or really anything that required the use of my legs but I was game.

As a side note – I forgot to mention – when I got in the car after ‘Karen’ I almost didn’t think I’d be able to drive home – when I stepped on the clutch my leg started shaking uncontrollably.  It was a fun little journey with me sitting in neutral at all the lights and throwing it back into first at the last minute before having to accelerate.  Ah crossfit, the things you do to me.

We had a pretty quick warm-up and mobility session – the air squats were a killer but got through them then it was a whole lot of set up for the WOD – it was organized though – as much as could be – different areas for each movement with some of us choosing to throw our ropes outside to finish up out there (a good call overall).

WOD 'Dirty 30'

30 Box jump, 24 inch box

30 Jumping pull-ups

30 Kettlebell swings, 1 pood (16kg/12)

Walking Lunge, 30 steps

30 Knees to elbows

30 Push press, 20kg/15

30 Back extensions

30 Wall ball shots, 10kg/5 ball

30 Burpees

30 Double unders

12:38 Rx

I was in the first group to go and was planning on breaking up the box jumps into sets of 10 but the boys around me didn’t stop and so neither did I.  I think I almost ate it at about 14 reps – not so pretty – box felt really, really high – but kept going pretty much unbroken.  I got off the box jumps fairly quickly overall but that hurt me on the jumping pull-ups – my legs started to rebel.  I think I did three sets of 10 or something, just trying to get through them as quick as possible.  The kettlebell swings were super light which was amazing – I was trying to minimize use of my legs on this knowing that the lunges and wall balls were still ahead.  My arms felt good and I went unbroken quite quickly.  The walking lunges hurt way less that I expected – way less than they did the other week in sports class though then we had a 15kg plate overhead.  They were over fast and it was on to knees to elbow – I swear this is worse than toes to bar.  It was a painful struggle all around but got through them – broke them up quite a bit though – I think 10-10 then 5-5. 

Similar to the KB swings, I tried to minimize use of my legs on the push press – again, 15kg was light so it wasn’t too hard to strict press it mostly, tiny little dip-drive only.  I did them in two sets of 15.  The back extensions really hurt though I was pushing to get done in the time cap – knowing that the wall balls and burpees would take me some time.  I tried to minimize the rest and get done with them, moving on to the wall balls.  I wasn’t wearing my oly shoes or my knee sleeves which felt odd but there were only 30 reps.  My form wasn’t great – Coach Hayden at one point commented to both Ali and I to stay on our heels – good cue, not great follow through from me.  My intent was to do three sets of 10 but that fell apart rather quick.  10-8-4-4-4.  I was aiming for 8-7-5 but couldn’t hold on after those 4 reps.  It killed and so did the burpees.  I did three sets of 10 moving ever closer to the door between each, finishing the last set of 10 outside (thankfully it was cooler out there).  I then grabbed my rope for the DU’s which went quick thankfully though I did stuff up once.  It hurt but I’m happy that I did it, that I survived and that I came in under the time cap.  I can’t imagine doing this for 50 reps of each but I’m sure the day will come.

It was funny afterward both in thinking about the WOD and watching the next class go through parts of it – I mentally blocked some of it out – I know I did it but can’t quite remember doing it/ it was a blur.  I guess in some ways that might be a good thing?  Or perhaps the pain was just too bad.  Who knows.  Definitely earned tonight as a rest day.  My body needs it as I can barely sit down/ get up from my chair.   Ugh.

6/8 – Rope Climb Redemption

WOD

1 rope climb

10 burpees

1 rope climb

20 box jumps (24”)

1 rope climb

30 sit-ups

1 rope climb

40 overhead walking lunges (15kg plate)

1 rope climb

50 double unders

10:40

Not sure if any of you remember this day… the one with the rope that made me cry.  While I have climbed ropes (twice) since then I hadn’t climbed *the* rope or to *the* height that I did that day.  Today that all changed.

We did our warm-up then spent about 15 or so minutes on rope climbing technique practicing locking off, coming down, etc.  I was sharing a rope for all this with Ali, Myra and Gracie.  They were so encouraging having heard briefly of my fear of climbing ropes, having fallen and failed.  They were so supportive though.  At one point Ali comments that I am so much stronger now than last year and surely I could go to the full 15’ but I noted that it was the coming down part, the being tired part that scared me most of all.  I was resigned to just climbing to 12’ for the WOD.  That didn’t last once 3-2-1… was called.

We had partnered up so Ali and Myra had already finished and it was just Gracie and I.  She went first as I was still coming to terms with my nerves that never fail to appear when rope climbs are on tap.  I did the first one and it felt good.  Solid legs and three ups and I was at 15’.  I did it and was slow and controlled on my down climb not wanting to get ahead of myself.  Easy.  I still wasn’t convinced that I’d got his high for the next four though – told myself that I could back out anytime (and just climb lower). 

The burpees were steady and before I knew it – with heart rate elevated – I was staring at the rope again.  Focus.  Once again to 15’, hearing my name being called and encouragement coming from all sides.  I did it.  Controlled down.  Success.

Box jumps were solid.  Rebounding on each pausing briefly a few times at the top trying to breathe and then they too were done.  Rope.  The fear was getting stronger.  I was more tired.  This one was a bit more of a struggle but I knew I could make that line.  Outstretched fingers just barely grazing red tape.  I’d done it and was back to talking myself down – slow decent.  Got it.

Sit-ups were slow but continuous – still feeling the ache in my abs from the previous week but getting through them.  A bit longer to think – stop, just be in the moment – the rope will wait.  But then they were done.  Chalk, a bit of a stare.  Steeling myself for another.  This was the breaking point – I was ready to not go so high, told myself just two pulls but they I was going.  Hand over hand, focused on my feet, trust them, stand up.  It was on this one that I really struggled to get move my feet up to my hands.  It seemed like a million small steps up rather than the trust I had initially but I wanted that mark again.  I’d come this far.  The support and cheering helped urge me on.  I got it.  Four down.

The lunges really hurt, right from the start.  My legs aching more than suspected from being tense on the climbs, being used, being trusted.  I broke them up into sets of 10, shaking out after each one and forcing myself to pick up the plate each time knowing that the final rope climb was that much closer.  The fear started to set in again.  Could I do it?  Did I trust myself not to fall?  When the lunges ended I took my time.  One more rep, one more climb, that was all.  I’d come this far and made that little red mark each and every time.  I couldn’t stop now, it had my name on it.  Encouragement once again all around, in my face, from behind, the other side of the room.  It all helped.  It all got me up that rope.  Slow and steady.  Controlled descent.  And while I still had the DU’s to go I was joyous, happy.  I’d conquered both that rope and the height but also my fear.  My struggling grip and shaky legs.  I succeeded.  Redemption.

Closing out with the DU’s was a bit of a challenge.  Initially I stumbled on the first few reps.  Twice.  I walked outside and found my calm and went from there, breaking them into two solid sets and I was done.  The time was registered but that didn’t even matter.  I was shattered but more importantly I was redeemed.  

I was too tired for sports class but managed to sneak in another WOD at ASG when I just stopped by for a visit... more to come on that in another post...

5/22 – Crossfit CBD Melbourne

While in Melbourne Cam and I checked out a second crossfit box.  I knew from following Liz’s blog that Crossfit CBD had a pretty unique set up.  They are located on the rooftop of a building in the heart of Chinatown in Melbourne’s CBD (central business district).  We had to pre-register for their class which meant that we couldn’t make it Tuesday (full) and instead caught Wednesday’s session.  I think I’m thankful for that as Tuesday had 800m runs in it which meant also running down their 100 odd stairs (it’s kind of mean that they have signs on the way up that tell you ‘how many more to go’ – like you need the reminder… haha).

It was another different class model.  The warm-up was listed on the board and it was up to you to get it done when you got there.  I think you had 10 minutes or so to do it (from the start of class time).

Warm-up

2 rounds

45 double unders

30 walking lunges

15 push-ups

The we went through the WOD movements and started it off.

WOD

EMOM21

Cycle through

22 One arm KB Swings (11 each arm alternating Russian swings) (24/16kg)

11 Box Jumps (32/24”)

11 Ring Dips

Rx/Rx/Red Band

This was a fun one.  It was similar to a longer tabata as the movements took from 30-40 seconds to finish then you had a little rest and moved on.  I enjoyed the KB swings as we do this often enough at Southern and the box jumps were solid.  I managed to rebound most of them and it wasn’t until the last round that the cold weather caught up to me and I tweaked my calf a little.  It didn’t stop me however which in hindsight and painful walking the next two days was probably not a smart idea.

I scaled the ring dips quick significantly as these quite often screw up my shoulder.  I also think I kept the rings a bit further away from my sides as a way to compensate for my shoulder issues (I know, not the best idea but still).  I think it was for this reason that my biceps hurt so much afterward and not my triceps.  It was a great session though.  Fun to roll through with a new crowd of people on an outdoor roof in the heart of Melbourne during the working week.

As I mentioned, Crossfit CBD is on the roof of a building.  It’s half sheltered and half exposed and completely open to the elements.  It was a little bit wet and mostly cold when we were there though there was daylight creeping through the grey sky.  I can’t imagine the dedication it would take for some to get there for the early morning or late night classes when it’s dark in the middle of winter.  It adds to the atmosphere though and definitely makes you stronger. 

Some photos from Crossfit CBD.

And some drunken Birtday Handstands just for fun... at least these were against a wall unlike my attempt to handstand walk in the middle of the city street that was more like a crash and burn...

2/25 - Home WOD

Wasn’t feeling too good yesterday (TMI – cramps from hell) and wasn’t really feeling up to going to the box.  I honestly just wanted to curl up in bed but having rested all weekend I also wanted to get a workout in.  I figured I could easily (and quickly) get this done at home on my own.  I did.

Warm-up

90 seconds single skips

3 rounds of:

5 push-ups

5 sit-ups

5 squats

15 double unders

Practice overhead weighted lunges (15kg bar)

I probably could have done a bit better of a warm up but as I mentioned I was craving my bed so I just jumped into it.  It was also hot out so I was already quite sweaty before starting the WOD.

WOD

50-40-30-20-10

DU’s

Overhead weighted lunges (with 15kg bar)

10:58 Rx

Initially I thought that this would take less than 10 minutes.  I figured it’d be similar to Annie which takes me between 6 and 7 minutes now.  I figured the overhead weighted lunges would be harder than sit-ups but didn’t realize by just how much.  They hurt right from the first set.

The double unders were solid.  Pretty much went unbroken throughout except for one trip up on the set of 50 but quickly got going again.

The lunges were what slowed me down a lot – I think the initial 50 DU’s took about 40 seconds or less then almost 2 minutes for the 50 lunges.  It was a solid combination of legs and arms both hurting.  I did 25 then put the bar down to shake out my hands then did 15 and 10.  I was holding the bar similar to as I would with an OHS to focus on locking out and keeping my body upright.  It was hard to push through the next 4 rounds with hurting arms but I tried to rest as little as possible though it was at least once on each round except for the round of 10 where I went unbroken.

When it was done it was my arms that were feeling more tired but as the evening wore on and I would walk around the house I’d notice my quads silently complaining, especially as I’d stumble down the one little step into my kitchen.  Heh.  It’s what I wanted though – a solid workout for my legs with a bit of arms thrown in.  It was a good one and I have to say just how much I love my bar.

The plan after was to do some isometric lowers on the rings that I’ve now hung in my yard but my arms were tired and my bed was calling.  I managed to get a bit of a rest in before Cam came home.  A perfect night – it was just what I needed and also goes to show that you don’t really need much to get a decent workout in wherever you are.