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| Think I posted this before - still makes me laugh |
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| Just change 2011 to 2012... |
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| Definitely blazing heat here these past few days... |
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| About right... |
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| Remember to hydrate... |
Friday, December 28, 2012
Friday Funnies...
For my boys Tim and MikeJ... apparently they show up to this little blog specifically for the funnies and I don't want to let them down so here's a last minute edition for them.
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12/27 - 8, 10, 12, 14, 16...
Was hot today (again) and the 9:30am WOD wasn't the best idea and yet I was there and ready for it.
Strength
Front squat 3rm
55-60-65
Was definitely happy with this one as my previous one rep max was 65kg and though the 60kg felt tough I wanted to give the 65kg a go just to see if I could... Tim was watching me do this and thinks I have more than that. Awesome.
WOD
5 rounds
8 Pull ups
10 HR Pushups
12 Burpees
14 Jump Squats
16 Abmat Situps
14:12 Rx
Was quite happy to have finished this one as the heat was really getting to me. I laid on the floor for about 30 minutes afterward and felt like I was hungover. It wasn't good.
When we were about to start I heard Kayla say - at least do the first 8 (pull-ups) unbroken and I said I can barely do 3 though it turned out she was talking to Chriselle who was beside me on the bar - turns out I can do 8 and having Chriselle beside me really helped me go for it. Eight unbroken pull-ups, my kip was solid and it definitely helped that my hands weren't hurting.
This WOD was all about moving from each movement to the next. There really wasn't much time to take breathers and make it before the cut-off.
After the first round the pull-ups were all done as 4-2-2 and then push-ups were at most in two solid sets - usually 6 or 7 then the rest.
On the burpees I had to play mental games with myself telling myself to just do 6 and then at six saying just 3 more. I did all rounds unbroken but had to definitely talk my way through it.
The jump squats I did a few rounds unbroken and other times stopped briefly just to shake out my legs and keep going. I almost found stopping harder. The sit-ups were good, just a steady pace through out before getting back up to the bar.
Definitely a tough one, had to work for it but glad I made it. Most definitely happy with my pull-ups.
Strength
Front squat 3rm
55-60-65
Was definitely happy with this one as my previous one rep max was 65kg and though the 60kg felt tough I wanted to give the 65kg a go just to see if I could... Tim was watching me do this and thinks I have more than that. Awesome.
WOD
5 rounds
8 Pull ups
10 HR Pushups
12 Burpees
14 Jump Squats
16 Abmat Situps
14:12 Rx
Was quite happy to have finished this one as the heat was really getting to me. I laid on the floor for about 30 minutes afterward and felt like I was hungover. It wasn't good.
When we were about to start I heard Kayla say - at least do the first 8 (pull-ups) unbroken and I said I can barely do 3 though it turned out she was talking to Chriselle who was beside me on the bar - turns out I can do 8 and having Chriselle beside me really helped me go for it. Eight unbroken pull-ups, my kip was solid and it definitely helped that my hands weren't hurting.
This WOD was all about moving from each movement to the next. There really wasn't much time to take breathers and make it before the cut-off.
After the first round the pull-ups were all done as 4-2-2 and then push-ups were at most in two solid sets - usually 6 or 7 then the rest.
On the burpees I had to play mental games with myself telling myself to just do 6 and then at six saying just 3 more. I did all rounds unbroken but had to definitely talk my way through it.
The jump squats I did a few rounds unbroken and other times stopped briefly just to shake out my legs and keep going. I almost found stopping harder. The sit-ups were good, just a steady pace through out before getting back up to the bar.
Definitely a tough one, had to work for it but glad I made it. Most definitely happy with my pull-ups.
12/25 - 12/26 SUP Lovin'...
Picked up my new toy on Saturday and got it in the ocean on Christmas Day... Merry Christmas to me... it is AMAZING. It picks up every little bump so easily and glides through the upwind...
On Tuesday Cam and I headed out at Mullaloo Beach with the toys though we didn't realize how windy it was. We didn't venture far at all, just did some circles really though I was loving the surfing... can't wait to get 'Gonzo' out for a downwinder. Yup, she's named. A combo of Gonzo the Great from the muppets and from Hunter S. Thompson's writing... after playing on her in the surf the name seemed apt.
My older white board also got named after a muppet - it's Beaker, goes well with the voice and I like it. Thanks Cam!
Since Tuesday was so windy Cam and I decided to give the SUP's another go on Wednesday (Boxing Day). We ventured to Bicton Baths mid morning presuming it'd be fairly uneventful and just a nice time on the water but once again we were wrong, only I didn't realize this until we'd already reached the Walter Point spit and then had to head back. Saying it was windy is an understatement... every time I stopped paddling I instantly started going backward. There were several times I looked to the shore just to see if I was making any forward progress, I was but slowly...
Cam was a trooper as he's a new SUP paddler and he still made it all the way back. We stopped at the beach about half way back and I gave him three choices of how we could proceed...
The Options:
-one person could sit with both boards and the other could go and get the car
-he could stay there and I'd paddle back and get the car
-we could both paddle back and get there eventually
He picked the last option thinking the wind was slightly less (because I told him it likely was)... and we made it. He was doing really well though and has now improved dramatically as a SUPer in all the time into the wind.
My new toy... Gonzo...
On Tuesday Cam and I headed out at Mullaloo Beach with the toys though we didn't realize how windy it was. We didn't venture far at all, just did some circles really though I was loving the surfing... can't wait to get 'Gonzo' out for a downwinder. Yup, she's named. A combo of Gonzo the Great from the muppets and from Hunter S. Thompson's writing... after playing on her in the surf the name seemed apt.
My older white board also got named after a muppet - it's Beaker, goes well with the voice and I like it. Thanks Cam!
Since Tuesday was so windy Cam and I decided to give the SUP's another go on Wednesday (Boxing Day). We ventured to Bicton Baths mid morning presuming it'd be fairly uneventful and just a nice time on the water but once again we were wrong, only I didn't realize this until we'd already reached the Walter Point spit and then had to head back. Saying it was windy is an understatement... every time I stopped paddling I instantly started going backward. There were several times I looked to the shore just to see if I was making any forward progress, I was but slowly...
Cam was a trooper as he's a new SUP paddler and he still made it all the way back. We stopped at the beach about half way back and I gave him three choices of how we could proceed...
The Options:
-one person could sit with both boards and the other could go and get the car
-he could stay there and I'd paddle back and get the car
-we could both paddle back and get there eventually
He picked the last option thinking the wind was slightly less (because I told him it likely was)... and we made it. He was doing really well though and has now improved dramatically as a SUPer in all the time into the wind.
My new toy... Gonzo...
12/24 - Christmas Eve WOD
Christmas Eve was the start of a crazy and awesome few days so it's taken me a while to update this little blog... started off the morning bright and early at the Friends and Family Lululemon sale (thanks Shonelle) and then had coffee with Shonelle and Bren, it was great to stop for a little and savour the (hot) holiday season that was in full swing. Then it was off to Cooee where this awaited me...
Strength
5RM Thruster
28kg
I partnered up with Sarah for this and neither of us were too thrilled with the heat or to be working out that morning so we took it pretty easy. We also partnered up for the WOD...
WOD:
In pairs:
AMRAP 12
Thrusters (50/35kg)
Pullups
Every minute on the minute run 100m (swap)
Jac - 97 (front squats)
Sarah - 79
Total = 176
I did front squats instead of thrusters as my shoulder has been achy again and I don't want to push it. I did Rx the pull-ups though. I started on the 'front squats' and got 15 reps out in the first minute so that definitely helped my score. I was also pretty solid on the pull-ups which I loved. We were on the bar right near the door which helped to get into the 100m run quickly. It wasn't a bad WOD and I'm glad I got a workout in before all the ham I'd eat later in the day...
Spent Christmas with Cam's family which was awesome and there was so much yummy food, especially the 7kg ham that Cam cooked up... AMAZING. There were definitely some pigishly full bellies and meat sweats happening, so good.
Strength
5RM Thruster
28kg
I partnered up with Sarah for this and neither of us were too thrilled with the heat or to be working out that morning so we took it pretty easy. We also partnered up for the WOD...
WOD:
In pairs:
AMRAP 12
Thrusters (50/35kg)
Pullups
Every minute on the minute run 100m (swap)
Jac - 97 (front squats)
Sarah - 79
Total = 176
I did front squats instead of thrusters as my shoulder has been achy again and I don't want to push it. I did Rx the pull-ups though. I started on the 'front squats' and got 15 reps out in the first minute so that definitely helped my score. I was also pretty solid on the pull-ups which I loved. We were on the bar right near the door which helped to get into the 100m run quickly. It wasn't a bad WOD and I'm glad I got a workout in before all the ham I'd eat later in the day...
Spent Christmas with Cam's family which was awesome and there was so much yummy food, especially the 7kg ham that Cam cooked up... AMAZING. There were definitely some pigishly full bellies and meat sweats happening, so good.
Monday, December 24, 2012
Sunday, December 23, 2012
12/22 - 12 Days of Cooee Christmas
Cooee Christmas WOD
On the 12th Day of Christmas Cooee CrossFit brought to me… (drawn out of the hat)
One weighted lunge (plate)
Two toes to bar
Three cockroaches (each side)
Four KB swings
Five burpees
Six tire jumps (with run to tires at back fence)
Seven squat jumps
Eight push-ups
Nine sit-ups
Ten cockroaches (each side)
Eleven chest to overhead (plate)
Twelve weighted get-ups
… work your way through, just like the song “On The 12th Day of Christmas”
This was a fun WOD. I'm not sure how many people were there but it was definitely a full house. A full costumed house. It was a dress-up WOD and a fun workout with everyone followed up with a paleo potluck down at the beach.
It was also a friends and family WOD... Cam came along and I think he had fun as well (I mean it's not Southern but still...)
Here's proof of his sweatiness (only one tiny dry spot left on his shirt)...
On the 12th Day of Christmas Cooee CrossFit brought to me… (drawn out of the hat)
One weighted lunge (plate)
Two toes to bar
Three cockroaches (each side)
Four KB swings
Five burpees
Six tire jumps (with run to tires at back fence)
Seven squat jumps
Eight push-ups
Nine sit-ups
Ten cockroaches (each side)
Eleven chest to overhead (plate)
Twelve weighted get-ups
… work your way through, just like the song “On The 12th Day of Christmas”
This was a fun WOD. I'm not sure how many people were there but it was definitely a full house. A full costumed house. It was a dress-up WOD and a fun workout with everyone followed up with a paleo potluck down at the beach.
It was also a friends and family WOD... Cam came along and I think he had fun as well (I mean it's not Southern but still...)
Here's proof of his sweatiness (only one tiny dry spot left on his shirt)...
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| Ok, perhaps I look more tired than him... |
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| Group Shot - Source |
Saturday, December 22, 2012
Friday, December 21, 2012
12/20 - 'Angie'
Met ‘Angie’ last night…
WOD “Angie”
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Complete all reps of each exercise before moving to the next
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Complete all reps of each exercise before moving to the next
27:15 Rx
Holy crap this was hard. But it’s my own fault. Let’s back up a few steps.
I requested a chipper from Coach Match on Monday. Chippers tend to usually get programmed on
Friday’s (occasionally Thursdays) but I since I WOD in the evenings (no evening
classes on Friday) I tend to miss most of them it seems. So I requested one. They are my fave structure even though they
usually hurt real bad (aka ‘Angie’). So,
my wish came true, a chipper. I can only
blame myself.
Regarding ‘Angie’… Cam did this WOD a few weeks ago at
Southern and it just sounded like something I wanted to try and do as
well. I mentioned it to Tim and said
that perhaps we should do it as a pairs workout over the holidays – we both do
the full reps but one person works while the other rests (basically because
there is only one pull-up rig at the Albert Street Gym). After last night I no longer feel the need to
do this. But again, I asked for it.
Let’s recap here:
The Good:
-I Rx-ed the WOD, woo-hoo
-I didn’t tear my hands, woo-hoo
-I didn’t cry or vomit, woo-hoo
The Bad:
-Every single part of my hurts today, ouch
Guess the good far outweighs the bad though my abs really
want to argue that point.
The pull-ups… my hands were double taped, or well, taped and
then covered – I used my tape
straps and then over that had my JAW pull-up grips.
This definitely saved my hands from tearing even though they were still quite
sore from a week spent hanging off the bars.
At times it felt like I was slipping a bit and so I took the JAW grips
off but that made no difference and actually put them back on to make it hurt a
little less. I did bounce around the
bars a bit mostly because of the different sizes. In the second half I also did a bunch with a
mixed grip (one hand forward, one backward) which helped me to feel a bit
stronger and to get more done. I started
off with sets of 5 but was quite quickly down to ones and twos. Made it through 100 though. It took me 12 minutes for the pull-ups. Not a great time but did it.
The push-ups also sucked.
I did a few sets of 10 then was doing sets of five and then three’s and
twos. I just focused on keeping rest to
a minimum and keeping my core tight on the push back up part to keep from
caterpillaring (I don’t want to use that other word). I finished the push-ups right at 19 minutes,
so 7 minutes to complete the 100.
The sit-ups were just about focusing and moving. I did the first 50 then stopped to rest and
then I did 10’s the rest of the way with minimal rest. My abs though were/ are screaming.
The squats after the rest of the work that had been
completed weren’t too bad. I did 20 to
start then sets of 10 the rest of the way.
I made sure to focus on depth especially as I got tired (for Kayla!) and
afterward asked Coach Tim how they looked especially near the end when he was
watching me and he said that my hip was well below my knees. Yay for improvement. Glad I did this WOD, happy to get through it relatively
unscathed (hello abs, no tears), and to do it all Rx-ed was even better.
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