25/8/2016 - squats and skipping and snatches oh my...

Did a bit of catching up on WODs today but the sun was shining and there was a hint of spring in the air so it was just nice to be outside.

Strength
10-6-4-6-10
Front Squat
35-40-45-40-35

This was actually programmed by Southern Crossfit on Wednesday and while I wanted to do it time just escaped me and I never got to it so it got delayed by a day.  I also did the Southern Crossfit WOD that was posted today so it was a bit of a mish-mash but still fun (besides the nearly dying once the WOD was over but we will get to that in a bit).

The front squats weights were supposed to be slightly heavier on the second 6 and 10 than the first but I just kept them the same for ease of plate changes and mindset as just doing them was a bit of a struggle once I got moving into them.  Again, focused on form over weight and just getting used to the movement pattern as it's been a while (at least before this week it has been).  Thankfully though the second set of 6 and 10 felt way better htan the first - likely a function of being warmed into them a bit more.

WOD
For Time
20-40-60-80-100
double unders
10-8-6-4-2
hang power snatch (60/40kg)
10:49 @25kg

What a lung burner.  Kept it relatively light on the snatches which in hindsight was a very good thing.  Though I held on to all the sets unbroken it was still a bit of a struggle and felt like putting the bar down and picking it back up again would be harder than just a short rest at the top of the snatch. 

The double unders were tough even though technically I am still good at them and can string them together in big sets by gasping for breath usually stops my momentum so I was doing at most 25 at a time but generally just trying to hang on for 15-20 throughout.

I tried to minimize rest as much as I could and telling myself to just start jumping again even if it was just for a few reps as that would keep me chipping away at the bigger sets of 80 and 100 and it would be all done sooner than if I just tried to rest which would never be long enough anyway.

I was happy with how I finished.  Other than increasing my aerobic capacity to do bigger sets of DU's thoughout I can't say I wasted too much time just hanging around so that was good. 

I liked this one and was nice to do it outside in the sunshine though I did get a bit warm at times. 

When it was over I think I laid on the ground for a good 5 minutes and even then still couldn't catch my  breath so that tells you how good it was for me.

Finished up the day with some ultimate practice - an hour or so of running around which again will hopefully mean less leg hurt tomorrow.  We will see.  I think my calves are going to pay the price (as usual) for so many double unders.  Fun times.

5/8/2016 - Catching up...

On Friday I decided to do the Southern Crossfit WOD from the day before which I didn't get around to on Thursday when it came up.  It was doable from home so I gave it a go.  My body is still catching up on what it was once able to do with ease but I just have to keep moving and it will (I'm sure) come back at some stage.

WOD
9min AMRAP
12x Air Squat
9x Push Ups
6x Hang Power Snatch 60/40kgs
4 rounds + 12 squats and 7 push-ups

The air squats were solid throughout and just a matter of moving though still got to me a little more than they should but kept at them and were a nice 'recovery' portion of each round.

When I started this I was on my own and then near the end Shaun came out to continue cheering me on and noted how snake-y my push-ups where.  Sad to say they were this way for a large part of the workout (and from my knees at that) so definitely found a spot that needs a lot of working on.  Heh.  They were broken up a lot all the way through.

The hang power snatches were done at 25kg which felt heavy but I still managed to do them all unbroken each round with good technique so was very happy with that.

Was another solid WOD requiring me to work and highlighted some weaknesses but as Coach T said to me on Saturday when I told her I was getting back into things 'you just gotta keep moving and it will come back'.  Good advice and something to keep in the forefront of my head.

8/21 – AMRAPs Galore

WOD

3 x 5 Minute AMRAPs

*2 Minutes rest between each AMRAP

A.
10 Dumbbell Snatch (each arm)
20 Squats

3+10

B.
10 Hand release push ups
20 Sit Ups

4+3

C.
Calorie Row

78 cal

Today was AMRAP day – three of them.  It’s amazing how long 5 minutes can feel especially while staring down the clock on a rower. 

We went in two heats and Jaz started first (I really didn’t want to go at all especially after doing the heavy squats before the class).  It truly was amazing as we waited for them to finish how long that 5 minutes seemed to take.  I knew it wasn’t going to be easy. 

In the first AMRAP we had to do 10 snatches on each arm (one then the other, no alternating) .  I started off feeling okay even though I could see George and Toni and they were going faster than me – I tried not to think of that nor try and keep their pace, I just did my thing which was good (for me).  I was power snatching for the first round (all rounds unbroken on the snatches) then just mentally willed myself through the squats – mostly stopping briefly after 10 reps to shake my legs out (they were revolting).  Because of the state of my legs I started muscle snatching (which felt awesome by the way) as much as I could usually having to switch to power snatching the last few reps on each side.  This definitely made me faster though toward the end started taking a bit more toll on my lower back.

The second AMRAP wasn’t too bad though I could feel the hurt in my abs from Monday’s EMOM extra work where we did 20 sit-ups ever other minute.  I did the first round of push-ups Rx then went down to my knees for the rest just given how my shoulder has been feeling.  I knew it needed a break and push-ups are one of the worst things to aggravate it (as do dips).  This AMRAP was just a push to keep moving even as it started to hurt a little.

The row was my least favorite of the three and though I knew it was coming I didn’t think much of it until we were heading to it.  I grabbed my headphones and music to listen to mostly just because I’d been doing that during my squats and figured it wouldn’t hurt – it would at least provide me with a bit of a distraction.  The only good thing about this AMRAP was that I have no idea what my ‘normal’ pace equates to in calories/hour and that was the only screen I could see.  It was good because had I seen my 500m split time I’d know if I was fast/slow and could really judge my dropping off.  Instead of pushing to hold something I just went with how I was feeling.  I kept between 900-1100 calories/hour with a fairly low stroke rate (about 25-28).  I always love with Coach Tara is watching me row as inevitably at some point she’ll come around and check out my screen (I think it’s because it doesn’t look like I’m working very hard) and then doesn’t really say much – I like this, trying to row as ‘effortlessly’ or perhaps a better word would be ‘efficiently’ as possible.  Checking out what some of the boys did on this AMRAP after the WOD I felt fairly good about my effort – my rowing is definitely coming along even though I still don’t like anything more than generally 500m (and even that’s a stretch).

Finished up the class with some mobility. The flying V stretch was amazing.  Loved it especially as I was laying outside and the breeze was nice and refreshing post row – though my butt definitely hurt as I tried to wiggle my way into it – so cramped.

8/19 – Running and Squats Galore

Skill

3 x max set of HSPU’s

6-5-5 Rx

WOD

4 Rounds

400m run

50 squats

14:51 Rx

Another week of squatting was added into our extra work so I snuck out of work a bit early to get them done before the WOD, I knew trying to do them the other way around would be killer.  It worked out I think – I’d rather have a slower WOD time than start failing reps in the heavy squats.

The HSPU’s were good.  My kip is getting stronger and I’m able to stay on the wall.  I’m also happy to be doing them Rx now – full range of motion which is a big step up.  I’ll take the progress for sure.

Ah, the WOD… what can I say about it other than it was merely a test of mental fortitude- how much you could stay in the pain place and keep going.  The run wasn’t that fast, just a chance to try and get feeling back in the legs (that didn’t happen after the second run though) and then get into the squats – technically you can do air squats all day, just keep moving – you will just get into a place of pain and whether you decide to quit (rest) or push through for longer is entirely up to you.  I was quite happy with my plan and though I was closer to the back of the pack than the front in the first two rounds I slowly made my way up just from getting through the squats faster.  I did two sets of 25 in the first round with a quick shake out of my legs in between (no more than three seconds really) then in the rest of the rounds I went 20-20-10 even when 20 was horribly hard – I made myself stick with the number, knowing that once I’d gotten to 12 I was pretty close to 15 and then 16 was almost 20 (or so I kept telling myself).  Just kept moving and got through it (and then thankfully it was over)

Extra Work

1) SXF WOD

See above

2) Back Squat

6x6 @70% +15kg

6x6 @71kg

3) EMOTM 10

alternate
odds = 'x' Chest to bar Pull-ups (*scale to pull-ups if needed)
evens = 'x' abmat sit ups
* 'x' = a number you can hold across all sets  

3 c2b (or attempts)

20 sit-ups

4) SXF Yoga Class or 60mins mobility & stretching

60 minutes mobility

As I mentioned I got through the backsquats before the WOD.  I knew Cam would be in there early which worked for me as I was able to get him spotting me – or at least talking me through.  The 6x6 felt way harder than the 10x3 on Saturday even though the weight was 7kg less I think because of the number of reps.  Three is a good number, 4 is okay but 5 and 6 reps are struggle-town.  I mean, losing blood flow to the head, nauseating struggle.  It was good to have him talking me through it.  They were challenging but then they were also done.

After the WOD I got into the EMOM work (again with Cam).  I attempted 3 c2b and managed one on the first round then completely started struggling with my kip.  Coach Claire was there to help me though and told me I needed to keep tighter and more upright rather than trying to pull myself to the bar from so far away.  Eventually it worked and on the last two rounds (of five) I got all 3 reps unbroken with my chest hitting the bar.  The sit-ups were fine, I could have probably pushed 30 reps but knew that would take me the full minute to do and I didn’t want to do that.  Even by the end the 20 were burning and transferring to the c2b as well – definitely felt the core usage when on the bar.  Good though to get through it and be done. 

Followed it all up with lots of mobility on the legs and then dinner with Kelly.  Good night overall and so happy that Steph is back (after playing tour guide for the week)… oh how I’ve missed my ‘twin’. Haha.

8/16 – Barbell Club WODing and Extra Work

Friday’s Extra

1)SXF WOD (see below)

7+7 reps

2)Backquats

8x4 @80% +10kg

8x4 @74kg

3)EMOM 10

X bar muscle ups

Did not do

WOD tonight included front squats and we were advised (told?) to get our backsquats done before the WOD (unless we wanted to die – those are perhaps my words).  So I planned to meet up with Ali and get the squats done at 4:30 before hitting up the 5:30 WOD.  That didn’t quite happen as planned however it still worked out all right.

Ali was running a little late leaving work and getting to the box so I started without her.  I (surprisingly) managed to talk myself through the first four sets of our 8x4 @80%+10kg (74kg for me) without having a spotter.  I think the difference between Wednesday and tonight was that I hadn’t just done a leg heavy (pistol) WOD and also the fact that there were only 4 reps and not 5.  By the time she arrived however I needed her there – not necessarily to physically help me but more so from a mental aspect.

I noted that having a spotter is as much about having someone there to physically catch you when you’re going to fail as it is about having someone there to be your mental cheerleader when you start to struggle and doubt your ability – just hearing you are looking strong or getting verbal cues to distract you from everything else but technique is a benefit that can’t be quantified.

Got through all my sets without failing which was good.  Ali still had two sets left when 5:30 rolled around so we decided we’d do the WOD in the barbell side rather than hitting up the class.

After we finished squatting Ali did the bar muscle-ups EMOM10 which I just mobilized my hip flexors (ouch).  I skipped out on the c2b pull-ups (scaled version of the bar MU’s) because my shoulder could use the rest.  Then when that was done we did the WOD.

WOD

Clean ladder

1,1,2,2,3,3,4,4,5,5…

Power clean (42.5kg)

Front squat

7+7 cleans (Rx)

Four of us (including Ali and I) did this in the barbell room.  It was kind of weird – totally different setting – but also with lots of people doing other work to add cheers here and there which helped.  Was good to change it up.  This WOD most definitely hurt.  The front squats were killer and by far the hardest (mostly mentally I think) part of the WOD.

I started well, going unbroken through all the squats until the round of 7.  The 6^th round unbroken was a struggle so then I went 4-3.  Definitely starting to feel it.  I switched between regular and hook grip on the cleans though didn’t really find my forearms having much issue – it was more about getting myself more comfortable with the hook grip.  It was a long 6 minutes though thankfully Coach Tara was timing it and giving us updates as there was no large clock to see.  The first 4 or 5 rounds went quick then suddenly it seemed to take forever.  Could be from the pain face I had on.

In round 2 I put on my weight belt.  It wasn’t that the weight was that heavy (in comparison to what we’ve been squatting lately) but my lower back just started to cramp up completely on the cleans (even though I was maintaining good form and dropping under the bar rather than going wide with my feet).  Figured it was better safe than sorry though – it didn’t stop the pain but probably kept me from doing any damage which would have sucked completely.

Sacha, Ali and I rewarded ourselves with Nando’s after.  It’s all I could think of before starting the WOD – the reward at the end (I was starving) so good.  Then I promptly wanted to be asleep.  Good times.

8/3 – Saturday Sports Class – Backsquats and Hard ‘Cindy’

Strength

10x3 backsquats at 85% 1RM

10x3 @68kg

WOD

Harder ‘Cindy’

5 c2b pull-ups

10 hand release push-ups

15 air squats

2-4-6-8-10 Clean and Jerks (70/50kg)

15:09 (9 CJ’s left)

As Coach Jono wrote on the board for the strength – Squat Mother F*cker… and that it was.  Especially back to back days.  We had about 50 minutes to work through it though so solid amount of rest which was necessary.  Definitely glad it was only sets of 3.  Worked with Steph which was fun as it was a chance to gossip.

Harder ‘Cindy’ was hard.  Fun though it a twisted way.  Essentially it’s 5 rounds of ‘Cindy’ with c2b and HR push-ups though in between each round you do heavy CJ’s in ascending reps (2-4-6-8-10).  There was also a 15 minute cut-off.

I didn’t do c2b as my hands are still pretty torn from doing ‘Nate’ and they just hurt.  I had plenty of height for each rep but my chest wasn’t hitting – probably a good thing given the size of the bruise that I already have.

The HR push-ups felt fairly good given that I haven’t been doing many push-ups at all lately.  And the air squats were just steady – almost great without weight and the amount of backsquatting we’ve been doing.

The CJ’s was the equalizer.  It’s where it slowed down a lot.  50kg is quite heavy though thankfully Coach Jono let us power clean if we wanted (that rarely is an option).  My power cleans were ugly, feet wide ugly however my legs were completely against dropping under the bar so that’s how it went.  I had some solid jerks though, they felt good and I only lost one of them over my head without locking it out so I was happy.

I didn’t finish – I managed to get one rep done on the last round of 10 CJ’s before the cut off.  And that left me pretty shattered.  Glad to have gotten through it though.

7/22 – Bear Complex

WOD

Bear Complex

5 x 5reps

New complex set begins every 4mins

35/35/35/35/37.5

Wasn’t sure how this was gonna go having never done it before and having Coach Scotty emphasise repeatedly that it sneaks up on you.  Basically you go through the complex 5 times without putting the bar down (it must be unbroken) and then you get to rest for the remaining time in that 4 minute period.  The complex consists of a deadlift, hang power clean, front squat, shoulder to over head (I was push jerking), back squat, shoulder to overhead – that would be one rep.  We did this 5 times per round for a total of 5 rounds (25 reps in all). 

I started at 35kg thinking it might be heavy and though it wasn’t too bad I did start to feel it in my shoulders in the last few reps even though I was quite focused on my shoulder to overhead technique.  I quite liked this workout for that reason overall – you had time and the requirement to focus on good technique throughout, you could rest in the rack or back squat or anywhere else really with the bar off the ground and since it wasn’t a race against the clock it went well.  I bumped up to 37.5kg for the last round and though I managed to get through it there was no way I would have been able to hold that for more than just the one round. 

I have some nice bruises this morning on both my chest (and from c2b pull-ups – more below) and the back of my neck from receiving the bar a little too heavily when bringing it down.  Oops.  Had about two minutes rest each round which was good overall.

New Skill

Another reason as I’ve noted above for the bruising on my chest is that I finally figured out c2b pull-ups last night.  I have done c2b before but never fluently, often I’d require a second kip in the middle to get high enough.  Last night Coach Tara was helping me, giving me some tips as I was getting ‘oh-so-very-close-but-not-quite’ and then I jumped up to try again and flew to the bar, I felt like I got super high and managed to link two together right away.  Tara saw this too and it was really awesome, out of nowhere.  Stoked.  I managed to get three in a row too throughout the extra work we were doing.  So happy, and… FINALLY!

Interesting Article

Also, found this article this morning... definitely interesting to think that overtraining could actually be cutting into our sex drives rather than enhancing it as you would normally think...

http://breakingmuscle.com/health-medicine/get-your-sexy-back-how-your-workouts-are-crushing-your-libido