6/22 – Epic Double WOD Day

WOD #1

2010 Crossfit Games Chipper

25 minute cut-off

15 squat cleans (70/50kg) (scaled to 42.5kg)

30 toes to bar

30 box jumps (24/20”)

15 muscle ups (scaled to 2 ring rows/ 2 dips with orange band for each rep)

30 dumbbell push press (17.5/12.5kg)

30 double unders

15 thrusters (60/42.5kg) (scaled to 40kg)

30 pull-ups

30 burpees

90m overhead walking lunge (20/15kg)

Finished through 23 burpees

You can imagine the look on everyone’s faces in the sports class as we watched Coach Hayden write this up on the board.  As we talked through (all) the movement standards and then got set up to go through it – three heats in all.  Boys, girls then the elite.  It was as hard as it looked too.  A challenge and one that never seemed to end.  I do love a good chipper though.

It started out hard and heavy.  I broke up the squat cleans into 3 sets of 5 and was definitely happy I’d scaled them with my shoulder still being a bit unhappy and the work that was ahead.  I need to work on more heavy cleans though as it’s been a while since I’ve done them.  The toes to bare still cause me grief, I can’t link them at all though again I think that stems from my shoulder – I can’t stay active so it becomes a struggle and I need an extra kip in the middle.  I was happy to do them (mostly) in sets of 5 and not kill my hands.  The box jumps were steady – I used the 18” box as the two twenties were already in use.  I did three sets of 10 only switching to the other side in between to change my perspective/ have an extra breath.  Then it was on to the ‘muscle-ups’ which by far took the most time.  It was solid though the dips were troublesome near the end – it was just a lot of movement, back and forth for two reps at a time but it’s what I get – still need to get my muscle ups in order.  Jas was amazing, the only girl in our group to do the muscle ups.  Solid.

The dumbbell push press hurt much less than I anticipated.  I broke it into 10-8-7-5.  Yes, my head plays funny math games mid WOD.  It made it manageable as I knew I wouldn’t be able to hold sets of 10 throughout and didn’t want to go straight into sets of 5.  I managed the double unders unbroken and they went far too fast.  The thrusters hurt.  I did sets of 3 right from the start and even then (especially after the db push presses) they were a struggle.  My pull-ups were where I started to really fail.  I did baby sets, 2’s and 3’s.  Managed not to rip my hands but boy did they hurt.  I was happy to get through them but they took up so much time.  Then I had to finish out on the burpees.  A grind until the clock beeped.  I wanted to finish them but came up 7 short.  Still got through much more than I’d expected.  Solid effort by all.

I was a little broken after this WOD and dreading what Vini/ Shonelle had programmed for ASG.  I knew I’d be working with all the girls (Angie, Sarah, Kayla, Shonelle) so it’d be fun but I wasn’t sure what my shoulders would be capable of.

ASG Afternoon Session

Strength

3RM strict press

32.5kg (1 rep at 34kg)

This was way off my PR but not surprising.  Happy I managed even that.  The one rep at 34kg was a struggle. 

WOD#2

4 rounds

6 HSPU’s

12 power cleans (55/40kg)

24 double unders

9:13 (scaled the HSPU’s to an abmat)

This was fun – great to be amongst the girls and pushing through it.  Wanted to cry on the power cleans.  Happy with my HSPU’s – in that I didn’t die from them – only failed one I think though definitely couldn’t have done them to Rx range of motion – my shoulders were having none of that.  Broke up all the power cleans – I think 6-6 then 4’s thereafter.  The double unders were all unbroken except for one silly trip in the third round.  It was a good one and thankfully over quicker than anticipated.  Four rounds is definitely easier on the mind than 7.  It was a great time with the girls, playing, being goofy and working on headstand progressions after it all (with some epic crumples by myself – oops).

Thanks for the great work out girls... and ASG.  Good times as always.

 

Laughing at Angie... (sorry!)

The girls!

6/8 – ASG WOD

Caught up with both Sharon and Angie for coffee on Saturday.  Let the return to regular Foam dates commence!  I also knew that Angie was planning on hitting up the Albert Street Garage for their 3pm session.  I figured with the timing of it all I’d tag along to say hi to Shonelle and Vini as it’s been too long since I saw them both.  When I arrived I noted that some of my favorite things were programmed for the day – snatches and double unders so I quietly asked Vini if there was space… he said that there was one more spot so I ran to my car and grabbed my bag that was still there from the morning at Southern and quickly changed to avoid any burpee penalties for being late.  Success.  Another bonus was that Ruth was there as well so there was solid girl power all around.

ASG Strength

3RM OHS

45kg (PR)

This was fun.  I think the original plan was 4 or 5 sets of 3 but Angie and I really just wanted some more PR’s.  I know that I was doing 3RM OHS the other week but I couldn’t find the weight I used for that – figure at most it was 40kg but might have only been 35kg.  It was fun though.  We were changing  the weight at one point and one of the guys (3 of them working on the other rack) commented on how we were getting heavy pretty quick and that they needed to step up their game.  That’s when Shonelle pointed out that we had already gone heavier than them.  Oops.  We worked up steading I think doing 15-25-35-40-42.5-45(PR).  It was solid and since Angie was going first once she so easily knocked out the set I had to step up my game and keep pace.  Good times and a new PR for us both.  Loved it.

ASG WOD

15-12-9-6-3

Power snatch (30/45kg)

Double Unders

5:25 Rx

Also a fun one to be working alongside Angie on as we pushed each other the whole way.  She’d get a little ahead of me on the snatches as she could just drop straight to the ground whereas I was catching the bar on my quads so keep the strain off of my shoulder.  I’d gain some ground back on the DU’s and we were neck and neck right down to the wire.  She got my by 3 seconds but it was amazing to push that hard and to be chasing each other throughout.  I was happy with it – my transitions were solid.  I stuck to my plan on the snatches – 8-7 then 4-4-4 and 5-4 followed by 4-2 and then 3.  It worked with minimal resting though in the round of 9 I started to feel my forearms and thought I should be hook gripping but it was too late for me to make the change efficiently.  I managed though. 

It was a solid effort from everyone on the day and I loved it.  Realized that I’ve been missing it and as Vini commented – I always seem to set another PR when I go there so I should be heading there more.  Ha.  A great (and unexpected) afternoon.  Thanks guys!

1/21 - Yoke Carry and Barbells

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) 

This was fun – we were all out in the alley beside the box with two yokes and basically just rotating through the carries – this was something I’ve never done before – a bunch of new toys to play with so that was good.  I did two carries with just the empty frame (70kg) and then one at 100kg which was tough.  Considering my deadlift PR is 102.5kg this was pretty taxing.  Once I got it going I kept a slow and steady pace as the rails on the bottom weren’t that far from the ground (downside of being short?) and I was afraid I’d catch a corner and face plant.  It was intimidating to many of us at first but by the end we were all very motivated to keep at it.  It was fun to just play – no time being kept or anything but just something new and outside our comfort areas that we became comfortable with (as much as you can) in the 20 minutes spent playing and cheering each other on.

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.

1/19 - ASG Saturday Session

Had plans to train with a few of my favorite peeps on Saturday afternoon – met up with the girls (and Nick and Cam) for coffee beforehand.  Reverse order this week because Brenda had to be off just after four.  It was good to get the gossip going and to see the broken man (hi Nick) and just enjoy one of our (our only?) favorite coffee shops in Leederville.

Then it was a mad dash to Albert Street to see what Coach Shonelle had in store for us – turns out Coach Vini was there though we didn’t realize he would be (sneaky!).

Strength

3-3-3-3

Strict Press

3-3-3-3

Push Press

30kg strict press (ASG PR)

37.5kg push press (ASG PR)

This was a good one as I haven’t done much strict pressing lately.  Angie and I alternated sets and this worked really well.  I think we started at 22.5 and went up by 2.5kg each round ending with 30kg.  Coach Shonelle gave me some good feedback in really exploding out on the strict press similar to the movement on a bench press – I was going slow and steady which was actually making it harder on me (focused on keeping my core tight instead) and the ‘explosion’ made it feel a lot lighter and definitely easier.

The push press was good.  Again, nothing too heavy as Angie had a big swim on Sunday and I was really tight in my traps and shoulders from all the HSPU’s the night before.

WOD #1

7 minute AMRAP

5 OHS (30/45kg)

10 HR push-ups (I subbed ring rows)

60m run

5+4

Rest 3 minutes then:

WOD #2

2-4-6-8-10-8-6-4-2

Squat clean (30/45kg)

Burpees

(7 minute cut-off)

10+12

Wow, these guys don’t mess around with programming.  The first WOD hurt because there was no real place to hide out.  I hang snatched all the rounds for the OHS and managed (barely in some cases) to do the OHS unbroken but definitely with some struggle.  Coach Shonelle kept telling me to focus on keeping my knees out which in my head I translated into squeezing my butt cheeks as this tends to be a better cue for me.  It was tough.

I did ring rows because of my tight shoulders/ biceps and even they were hard.  A few rounds I had to break them up into two sets of 5.  The sprint was good – it was just to the end of the driveway and back and a nice chance to shake everything out before going again.

The picture is a lie – we were late starting the first WOD so Coach Vini so kindly told us we’d only get 3 minutes rest – that part killed going into the second WOD. Our legs were already slightly hurting from the OHS’s and our heart rate was already elevated and off we went for round 2.  Cam’s calf acted up on him (again) early on and he (smartly) dropped out and I’m not sure what happened to Angie except I saw her in a heap on the ground somewhere most of the way through.  It was tough.  At one point, I think starting the round of 8’s (going up) I had about half the time left and thought that I could probably get it done under the cut-off.  Wrong.  The time disappeared fast.  The burpees were agonizing, I kept moving but there were times where I just closed my eyes and bore down on them trying to will the dripping sweat and hurt away (note, it didn’t work).  The squat cleans hurt, the 30kg felt really heavy – likely also because of the heavy hang cleans the night before.  I’m going to have to figure out a way for my body to recover better in order to up my training through the week.

It was another tough session at the ASG but also a fun way to spend time with the cool kids.  Shonelle and Vini made up a PR board now and I’m happy to be on it.  Thanks for all the effort guys, things are really shaping up and your coaching is fantastic!

We had a mini-photo shoot post wod… yup, I’m that sweaty and red (no that’s not a sunburn). Cam is either flying, airing out or dripping sweat - you choose.

 

Our awesome (and smiley) coaches!