Thanks to Sarah for some awesome photos from yesterday's WODfest...
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| 'Flight Simulator' |
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Showing posts with label ric. Show all posts
Showing posts with label ric. Show all posts
Wednesday, January 2, 2013
Photos - ASG WODfest "The Workouts" (aka Part 3)
Photos - ASG WODfest "The Faces" (aka Part 2)
Thanks to Sarah for some awesome photos from yesterday's WODfest...
Click for more photos...
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| The 'how have you people lost my son?' face - Sorry Ric |
Thursday, September 27, 2012
9/26 - shoulders! KBs! squats!
Warm-up
Shoulder mobility with bands
KB swings (with a weight that you think you can do 15 consecutive reps
with) – 15 reps (consecutive)
KB swings (with the next heavier KB than you just used) – 15 reps
(consecutive)
With empty barbell two rounds of
10 front squats
5 strict presses
Load bar up to WOD weight
WOD
4 rounds
15 KB swings
10 front squats (45/60kg)
5 strict presses
WOD
4 rounds
15 KB swings
10 front squats (45/60kg)
5 strict presses
9:49 (20kg KB,
28kg bar)
For the warm-up I immediately picked up the 20kg KB knowing I did significantly more than 15 reps consecutively at the primal pairs on the weekend and as we were just about to swing realized that at primal pairs we only had to do Russian swings (to above shoulder) rather than American swings (fully overhead) but I went with it anyway. I managed the 15 and it really forced me to use my hips. I then went up one KB to 22kg and did another 15 consecutive reps but knew there was no way I was going to do 4 rounds at 22kg unbroken so for the WOD I went back to the 20kg KB – this was good though as the 20kg felt considerably lighter than it had just moments before when I started.
I started with 30.5kg on the bar and did the first round at this weight but as I struggled through the last two reps of the strict presses knew I was only going to do damage to my already achy left shoulder if I tried that weight for 3 more rounds so I shed the 1.25kg weights on either side and dropped down to 28kg for the final 3 sets. Even at this weight I broke up both the front squats and presses rather than doing them in one set of 15 which was the ultimate goal. I always linked the strict presses with the last reps of front squats but put the bar down once on both the front squats and strict presses. It was good though being forced to do strict presses is tough as you want to involve your legs especially as you get tired and this obviously isn’t an option.
Post WOD
Tabata Hollow Body
Again, this is part of Coach Match’s plan to give us six packs for Christmas. I did the first 4 rounds with both my arms and legs stretched out which is a major improvement for me. I could feel the burning in both my upper and lower abs at this point however and while I tried to mostly keep my arms overhead my legs were bending in and at times I was alternating between keeping one extended and the other bent. It was good though I definitely felt the work.
Muscle-Up School
1 minute static ring hold (accumulate time)
Vini pulled out his iphone and him, Ric and myself all did static ring holds – accumulating a minute of holding time. I only managed 10 seconds at a time but did do 6 rounds of it. Definitely hard.
I didn’t do much after that in terms of muscle up school mostly because Coach Match told me to try a static muscle up and I could barely pull myself up at all – didn’t even have a static pull-up at that point.
Mobility
Pecs and lats
Counted/ timed Coach Tim doing the mainsite WOD as well. 100 L-sit pull-ups for time. It was inspiring since those of us who tried it couldn't really get it (so hard) and he did 100. I did however manage to get one strict pull-up before I left and a few kipping HSPU's from an ab-mat.
WLC Day 12 (am losing count)…
Another perfect day. It’s easy during the week. For lunch I had leftover Thai red curry with beef which is my current addiction. I think I’ve made this for the past three weeks. It’s so easy and tasty and the leftovers are awesome and I still want more. I had Angie’s spicy meatballs with zucchini ‘pasta’ for dinner and when I took it out figured I’d split it between dinner and lunch but that didn’t happen. It was so tasty I ate it all up in one go. Thanks Angie.
For the warm-up I immediately picked up the 20kg KB knowing I did significantly more than 15 reps consecutively at the primal pairs on the weekend and as we were just about to swing realized that at primal pairs we only had to do Russian swings (to above shoulder) rather than American swings (fully overhead) but I went with it anyway. I managed the 15 and it really forced me to use my hips. I then went up one KB to 22kg and did another 15 consecutive reps but knew there was no way I was going to do 4 rounds at 22kg unbroken so for the WOD I went back to the 20kg KB – this was good though as the 20kg felt considerably lighter than it had just moments before when I started.
I started with 30.5kg on the bar and did the first round at this weight but as I struggled through the last two reps of the strict presses knew I was only going to do damage to my already achy left shoulder if I tried that weight for 3 more rounds so I shed the 1.25kg weights on either side and dropped down to 28kg for the final 3 sets. Even at this weight I broke up both the front squats and presses rather than doing them in one set of 15 which was the ultimate goal. I always linked the strict presses with the last reps of front squats but put the bar down once on both the front squats and strict presses. It was good though being forced to do strict presses is tough as you want to involve your legs especially as you get tired and this obviously isn’t an option.
Post WOD
Tabata Hollow Body
Again, this is part of Coach Match’s plan to give us six packs for Christmas. I did the first 4 rounds with both my arms and legs stretched out which is a major improvement for me. I could feel the burning in both my upper and lower abs at this point however and while I tried to mostly keep my arms overhead my legs were bending in and at times I was alternating between keeping one extended and the other bent. It was good though I definitely felt the work.
Muscle-Up School
1 minute static ring hold (accumulate time)
Vini pulled out his iphone and him, Ric and myself all did static ring holds – accumulating a minute of holding time. I only managed 10 seconds at a time but did do 6 rounds of it. Definitely hard.
I didn’t do much after that in terms of muscle up school mostly because Coach Match told me to try a static muscle up and I could barely pull myself up at all – didn’t even have a static pull-up at that point.
Mobility
Pecs and lats
Counted/ timed Coach Tim doing the mainsite WOD as well. 100 L-sit pull-ups for time. It was inspiring since those of us who tried it couldn't really get it (so hard) and he did 100. I did however manage to get one strict pull-up before I left and a few kipping HSPU's from an ab-mat.
WLC Day 12 (am losing count)…
Another perfect day. It’s easy during the week. For lunch I had leftover Thai red curry with beef which is my current addiction. I think I’ve made this for the past three weeks. It’s so easy and tasty and the leftovers are awesome and I still want more. I had Angie’s spicy meatballs with zucchini ‘pasta’ for dinner and when I took it out figured I’d split it between dinner and lunch but that didn’t happen. It was so tasty I ate it all up in one go. Thanks Angie.
Wednesday, September 26, 2012
9/25 - empty bar thrusters (again!)
Warm-up
300m run
Leg swings
3 rounds:
10 walking lunges
10 air squats with 10 second hold on last one
10 toes to overhead stretch
hip mobility
static toes to bar practice (very hard though Coach Tim called it ‘fun’)
Strength
3-3-3 back squats (working sets)
I went into this thinking my max. back squat was 85 which probably led to me going heavier than I would have otherwise. I started at 40kg to warm up to a heavy weight and then did the same at 50kg. I think jumped to 60kg to see how that went and it felt heavier than I thought it should have (again, still thinking 85kg was my max.). I did the first set and then Coach Tim came by after watching my technique and asked what my 3RM was for back squats – I said ‘this’. Ha. And it was because I can’t ever remember doing heavy 3RM back squats in ages. Anyway, when I went to write my new PR on the white boards I realized that my 1RM back squat was actually 77.5kg and not 85kg. Ooops… and that would be why 60kg did in fact feel heavy.
WOD
10 min AMRAP
30 double-unders
20 thrusters with an empty bar (8/20kg)
10 burpee bar hops
3/50 (Rx, 20kg)
Managed to do all the DU’s unbroken which was a mini-goal I’d set for myself at the beginning of the WOD (and is usually the case when we have DU’s in a WOD – I figure if I can get out decent sets when tired I’ll be that much better when I’m just going for max consecutive DU’s). The empty bar thrusters were plain old mean mostly because they were a movement in the Primal Pairs on the weekend – we used a 20kg bar then and I used a 20kg bar in this WOD as well. As Kayla said the other day – you work into them (maybe she said that about OHS or snatches or something but it’s the overhead part that I find you ‘warm up’ into). The first two rounds really hurt. I think I did 10-10 in round one (painfully) then went 5-5-5-5 for round two. In round three I was back up to 10-5-5 and then rushing to get done in the last minute I did 5-5-5-5 with quick breaks in between. The burpee bar-hops were steady and consistent throughout. It was nice only having the bar on the ground to jump over (without plates). I didn’t really have to stand up but rather had a nice low ‘jump’ over instead of fighting gravity.
I felt good with this one. I knew the thrusters were going to hurt but it was awesome to see everyone using a 20kg bar in the class. All of the girls stepped it up. Super cool. It was also fun to workout (again) with people I don’t get to as often – Ric, Shonelle, Vini… good times and a different feel to the class which was fun.
Post-WOD
Muscle-up school
2-2-2 reverse pull-ups on the rings
Playing around on the full range of motion on banded rings
One of the coaches has added both Pull-up and Muscle-up ‘school’ to the white board. It’s for anyone trying to master those movements and it’s a great idea. It gives more of a focus and set of steps to focus on to get the strength to work into the movements. Since I graduated pull-up school months ago I jumped straight into muscle-up school and there were a few of us working on it (again) last night. Coach Match also helped us with turnout at the bottom of the reverse pull-ups to help us maintain the (oh-so painful) false grip. It was good though I didn’t make it through the whole list of items as I was hurting (mostly in my shoulders).
I also walked the length of the gym on my hands again just for fun – still falling over when I’m trying to make the turn at the other end though my turns are getting better when I’ve only taken a few steps they are still hard after a long ‘walk’.
300m run
Leg swings
3 rounds:
10 walking lunges
10 air squats with 10 second hold on last one
10 toes to overhead stretch
hip mobility
static toes to bar practice (very hard though Coach Tim called it ‘fun’)
Strength
3-3-3 back squats (working sets)
I went into this thinking my max. back squat was 85 which probably led to me going heavier than I would have otherwise. I started at 40kg to warm up to a heavy weight and then did the same at 50kg. I think jumped to 60kg to see how that went and it felt heavier than I thought it should have (again, still thinking 85kg was my max.). I did the first set and then Coach Tim came by after watching my technique and asked what my 3RM was for back squats – I said ‘this’. Ha. And it was because I can’t ever remember doing heavy 3RM back squats in ages. Anyway, when I went to write my new PR on the white boards I realized that my 1RM back squat was actually 77.5kg and not 85kg. Ooops… and that would be why 60kg did in fact feel heavy.
WOD
10 min AMRAP
30 double-unders
20 thrusters with an empty bar (8/20kg)
10 burpee bar hops
3/50 (Rx, 20kg)
Managed to do all the DU’s unbroken which was a mini-goal I’d set for myself at the beginning of the WOD (and is usually the case when we have DU’s in a WOD – I figure if I can get out decent sets when tired I’ll be that much better when I’m just going for max consecutive DU’s). The empty bar thrusters were plain old mean mostly because they were a movement in the Primal Pairs on the weekend – we used a 20kg bar then and I used a 20kg bar in this WOD as well. As Kayla said the other day – you work into them (maybe she said that about OHS or snatches or something but it’s the overhead part that I find you ‘warm up’ into). The first two rounds really hurt. I think I did 10-10 in round one (painfully) then went 5-5-5-5 for round two. In round three I was back up to 10-5-5 and then rushing to get done in the last minute I did 5-5-5-5 with quick breaks in between. The burpee bar-hops were steady and consistent throughout. It was nice only having the bar on the ground to jump over (without plates). I didn’t really have to stand up but rather had a nice low ‘jump’ over instead of fighting gravity.
I felt good with this one. I knew the thrusters were going to hurt but it was awesome to see everyone using a 20kg bar in the class. All of the girls stepped it up. Super cool. It was also fun to workout (again) with people I don’t get to as often – Ric, Shonelle, Vini… good times and a different feel to the class which was fun.
Post-WOD
Muscle-up school
2-2-2 reverse pull-ups on the rings
Playing around on the full range of motion on banded rings
One of the coaches has added both Pull-up and Muscle-up ‘school’ to the white board. It’s for anyone trying to master those movements and it’s a great idea. It gives more of a focus and set of steps to focus on to get the strength to work into the movements. Since I graduated pull-up school months ago I jumped straight into muscle-up school and there were a few of us working on it (again) last night. Coach Match also helped us with turnout at the bottom of the reverse pull-ups to help us maintain the (oh-so painful) false grip. It was good though I didn’t make it through the whole list of items as I was hurting (mostly in my shoulders).
.JPG) |
| My goal... |
I also walked the length of the gym on my hands again just for fun – still falling over when I’m trying to make the turn at the other end though my turns are getting better when I’ve only taken a few steps they are still hard after a long ‘walk’.
Mobility
Pecs, pecs and more pecs
Abs
Did a lot of mobility while sprawled
on the floor chatting with Vini, Shonelle and Ric. It was good to catch up and a great
distraction from the pain (though not entirely)
WLC Day 11
Another good day of eating and I
picked up spicy meatballs from Angie… can’t wait to dig into those. I skipped dinner – had a bit of melon and
then went to bed early because I got some shitty news and had that down feeling
that kind of turned me off of food. Not
a good thing but it was what it was last night and not a habit I’ll get
into. Surprisingly though I didn’t feel
as hungry as I thought I would this morning though my hunger for second
breakfast (two boiled eggs) came earlier than usual today – 9:30am instead of about
10:30. It also means it’s time for
another coffee (typically I only have one) as the morning is going slowly, work
isn’t annoyingly painful at the moment (budgets really suck) and just because
it’s one of those days.
Friday, April 20, 2012
4/20 - (running) Fran - Rx!
Had a date with (running) Fran today and kicked her ass... and by kicking her ass I mean I finished in just under 18 minutes but did it all Rx!! I'm quite happy about that last part.
WOD
Running "Fran"
21 Thrusters (30/45)
21 Pull-ups
200m run
15 Thrusters
15 Pull-ups
400m run
9 Thrusters
9 Pull-ups
600m run
17:53 Rx
As Coach Kirst said it on the final half of the last run when I was almost in tears having finished all those pull-ups unassisted... "there's no going back from here"
Back to the beginning - I attended the Friday noon class even though I'm at work all day. As I watched the time tick by on the clock while I worked I knew I needed some food or else I'd never get through the WOD. Problem was I wasn't very hungry, this was a challenge. I managed to eat a couple chicken tenderloins that I'd grilled the other day and squeezed lemon over. I was also focused on hydrating. It was a strange adjustment as normally I have all day to do this.
I snuck out of the office a few minutes before noon and made it over to the box (thankfully only a 5 minute drive) and quickly changed. I caught up to the group on the run and did all the agility drills for warm up while staring down the thought of (running) Fran.
As we were setting up for the thrusters I grabbed the 8kg bar and two 10kg plates and did a rep to test it out. It was then that I realized and Match agreed with - 28kg is almost 30kg (Rx weight) and so I added the extra 2kg for the WOD. I was thinking that the thrusters were going to be the worst portion. I was (kind of) wrong.
I felt strong on the first round of thrusters though didn't get my elbows high enough on the 7th rep and dropped the bar so from there on out I did sets of 5 for the rest of the rounds. This worked well and surprisingly the 30kg didn't feel so heavy - I'm getting stronger (yay!)
The pull-ups were done in sets of 3 and 2. The first 21 I did all but the last 6 in threes and then twos. This worked. When I dropped down I just had to get myself right back on the bar and then solely think of a big kick which got me over the bar each time. The round of 15 and 9 were all done as sets of 2 but I did them. ALL. I have never done so many pull-ups without any other movement in between before and I think in a WOD this would also be the most reps unassisted. I was proud. Also, super happy that there were no tears on my hands - this is a big improvement.
After I'd finished the last 9 pullups and was jumping down I was close to tears. It finally hit me that I did it - Rx! I just had another 600m to go and I was done. Proud.
I wasn't fast on any of the runs but just kept at it, one step at a time. The 600m was a bit daunting as we had to do two laps of 300m which meant getting right back to the door of the box and heading back out again but thankfully Coach Kirst joined me and talked to me along the way and got me through it faster than I would have on my own. Thanks Kirst! She also talked me through the last few pull-ups on the rounds of 15 and 9 for which I was thankful!
I am glad I did this and it really does (finally) show me how far I have come. I remember back in October meeting with a friend R to do a mini-WOD and run and I couldn't do any pull-ups back then unassisted. I did jumping pull-ups that day with him in the park. Tomorrow we're going for a run again and although we're not doing a WOD I know that if we did I could easily toss pull-ups in and rock them. Such big milestones and I love it - it just takes a goal and persistence and dedication to working towards it - for anyone, for whatever you might be striving for (muscle ups and 45kg snatches for me!)
Keep at it! Everyday stronger.
Also - a BIG blog shoutout to Ric as well - I rarely workout at the same time as Ric but it was great to see him today especially since he also RX-ed (running) Fran today too for the first time. Yeah Ric!
WOD
Running "Fran"
21 Thrusters (30/45)
21 Pull-ups
200m run
15 Thrusters
15 Pull-ups
400m run
9 Thrusters
9 Pull-ups
600m run
17:53 Rx
As Coach Kirst said it on the final half of the last run when I was almost in tears having finished all those pull-ups unassisted... "there's no going back from here"
Back to the beginning - I attended the Friday noon class even though I'm at work all day. As I watched the time tick by on the clock while I worked I knew I needed some food or else I'd never get through the WOD. Problem was I wasn't very hungry, this was a challenge. I managed to eat a couple chicken tenderloins that I'd grilled the other day and squeezed lemon over. I was also focused on hydrating. It was a strange adjustment as normally I have all day to do this.
I snuck out of the office a few minutes before noon and made it over to the box (thankfully only a 5 minute drive) and quickly changed. I caught up to the group on the run and did all the agility drills for warm up while staring down the thought of (running) Fran.
As we were setting up for the thrusters I grabbed the 8kg bar and two 10kg plates and did a rep to test it out. It was then that I realized and Match agreed with - 28kg is almost 30kg (Rx weight) and so I added the extra 2kg for the WOD. I was thinking that the thrusters were going to be the worst portion. I was (kind of) wrong.
I felt strong on the first round of thrusters though didn't get my elbows high enough on the 7th rep and dropped the bar so from there on out I did sets of 5 for the rest of the rounds. This worked well and surprisingly the 30kg didn't feel so heavy - I'm getting stronger (yay!)
The pull-ups were done in sets of 3 and 2. The first 21 I did all but the last 6 in threes and then twos. This worked. When I dropped down I just had to get myself right back on the bar and then solely think of a big kick which got me over the bar each time. The round of 15 and 9 were all done as sets of 2 but I did them. ALL. I have never done so many pull-ups without any other movement in between before and I think in a WOD this would also be the most reps unassisted. I was proud. Also, super happy that there were no tears on my hands - this is a big improvement.
After I'd finished the last 9 pullups and was jumping down I was close to tears. It finally hit me that I did it - Rx! I just had another 600m to go and I was done. Proud.
I wasn't fast on any of the runs but just kept at it, one step at a time. The 600m was a bit daunting as we had to do two laps of 300m which meant getting right back to the door of the box and heading back out again but thankfully Coach Kirst joined me and talked to me along the way and got me through it faster than I would have on my own. Thanks Kirst! She also talked me through the last few pull-ups on the rounds of 15 and 9 for which I was thankful!
I am glad I did this and it really does (finally) show me how far I have come. I remember back in October meeting with a friend R to do a mini-WOD and run and I couldn't do any pull-ups back then unassisted. I did jumping pull-ups that day with him in the park. Tomorrow we're going for a run again and although we're not doing a WOD I know that if we did I could easily toss pull-ups in and rock them. Such big milestones and I love it - it just takes a goal and persistence and dedication to working towards it - for anyone, for whatever you might be striving for (muscle ups and 45kg snatches for me!)
Keep at it! Everyday stronger.
Also - a BIG blog shoutout to Ric as well - I rarely workout at the same time as Ric but it was great to see him today especially since he also RX-ed (running) Fran today too for the first time. Yeah Ric!
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