7/2 - rope climbs!

Skills
DU practice
Pistol practice

It's the start of pistol month at our box and the DU progression is continuing.  It's really helping.

WOD
30 pistols
60 double unders
300m run
3 rope climbs (to 12')*
20 pistols
40 double unders
200m run
2 rope climbs*
10 pistols
20 double unders
100m run
1 rope climb
15:00 (finished just as the buzz went at the end of time - 15 minute cut-off)

I enjoyed this one.  I struggled a bit with stringing the double unders together in the beginning but then got that sorted out.  The pistols were a struggle (and that's why it's a focus for us this month obviously) - my left footed ones are atrocious.  For some reason I have no balance on one side and I have to laugh at my ridiculousness.  Not sure Coach Match found it as funny... I put a lot of pressure on myself (internally) to do well and hold myself to a pretty high standard at times and Match no repped me on a few consecutive left legged pistols and my reaction was "not even close" and "I know" which I realized afterwards can be taken quite poorly in response to a 'no rep' call versus others who were cursing themselves outwarding without the no rep call.  I am slowly starting to realize how things can be perceived quit differently than they are meant when they leave my mouth - intent and perception... such different things some times.  So ya... frustrated with my own left foot and the ridiculousness of my (lack of) balance.  I kept at it though.

The runs felt a little odd after the pistols - mainly my left leg after doing probably twice as many (half) pistols on that side just to get good reps.   The rope climbs were however surprisingly fun (for the most part).  *If we were doing the workout Rx we had the option of adding the rope climbs (if we wanted).  I think Oli and I were the only two who chose to - I want to reinforce some of the stuff I learned at the comp and become more comfortable when I'm tired being up high - the ropes were only two 12' which helped make it easier though on the round of 2 I stared at it a bit before my second rep knowing how tired I was - the fear started to come back - and that's right when Bonnie who was near by counted me down saying 3-2-1 and it made me go for it.  Thanks Bonnie!

On the last run a few of us were coming in the door with about 10 seconds left and I knew I had one more climb and I didn't think twice about jumping right up as I wanted to come in under the cut-off and it was pretty close.  I think my feet were hitting the ground just as the buzzer was going so it was good.  It's funny how when you have a bit more pressure it's easier to banish the fear.  I'll call today a win.

6/7 - loving the bar...

Today's WOD (per usual) looked deceptively easy but I knew that generally the rep schemes of 15-12-9 or in this instance 12-9-6 always look easier than they end up being.  I figured this would hurt given that it was all bar work... at the start I actually was wishing the thrusters were burpees (and who ever actually wishes for burpees?)

WOD:
12-9-6
Power snatch (45/60kg)
OHS
Thruster
 14:15 (33kg)

This was hard.  Fortunately I was working facing Oli and we were almost matched in terms of how we were breaking up the reps and this helped - though I think upon reflection we were actually pushing each other rather than having set reps to get through and were waiting on the other to put the bar down - either way it pushed us both.

The power snatches felt solid and when I was fatiguing at the end I was dropping under them a bit more and that definitely was helping as I didn't have to pull the bar as high.  The OHS were tough - at one point on the round of 9 (I think it might have even been the last rep) I dropped the bar while in the squat position which immediately notified Coach Tim was he was perhaps a little too close to me as he quickly jumped away (sorry Tim!). 

The thrusters just plain old sucked.  Tired legs, tired arms, it was a slog just trying to get through them.  There's really nothing more I can say about these except they were tough.  I did a lot of resting in the rack position which I think at least saved me a bit more time (similar to what I did last week with the front squats). 

I was most definitely right when I thought that this would be deceptively hard.   While I didn't feel too sore in any particular place last night after the WOD I definitely did this morning when I woke up and rolled over - my legs - hamstrings mostly but also my quads were definitely rebelling and the reason I didn't make the noon WOD with the boys - had to save myself up for comp training...

3/10 - 12.3 redo

12.3 redo... 

 

CrossFit Games WOD 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 box jumps (20/24″)
12 push presses (34/52kg)
9 toes-to-bar

168 reps (4 rounds plus 24 reps)….

Really happy with the 24 extra reps and with my (improved) toes to bar.

Happy with this. I knew 5 was going to be a stretch but was better on the t2b this time (quicker/ only 3 no reps) so that was good.  Box jumps still felt solid and steady though still have to work on bouncing right back up (short leg problems).  Definitely felt tired on the push presses with just over one day off. Glad to have done it though it still hurt as much as the first time.  Coach Tim had a good post about looking at the clock with about 8-10 minutes left and having moments of quitting (especially having already posted a score) but then they get pushed aside by just doing one more rep, one more.  Keep going and then suddenly you're looking at less than 2 minutes and give it your all.

Thanks to Oli for judging me and Vicki for cheering (and keeping Oli's count correct).  I didn't feel any need for cursing this time (sorry Tim).

I still get very nervous doing these WODs - can't wait to get started and then once we're going it's all good.  Surprising when doing it for the second time.

My body needs some rest - 5 out of 6 days of heavy overhead movements have taken their toll on my shoulders - so tired.  I think I'll be going lighter next week before gearing up for 12.4.