3/8/2016 – Improvising the Intensity

I had every intention of working out yesterday with the Southern Crossfit WOD (with a little modification as I don’t have a rower) but the day got away from me and I just didn’t do it. 

I have no excuse as I have all day to get it done but my schedule needs a bit of tweaking if I’m going to stay consistent.   I have always done the afternoon WOD at the gym as it fit in after work and I’m not at all a morning person so it was all good but now that I’m home all day my schedule is not as routine as it was, specifically my eating patterns and so by the time late afternoon arrives and I’m gearing up I’m also very hungry and low on energy because of it so I either need to train when I train or be more conscious of when and what I’m eating.  Anyway, that will come in time or I’ll just power through like I did today.

Another Southern Crossfit WOD on the cards with a bit of improvisation around the equipment I have (again).

WOD

5 rounds for time (RFT)

10 dumbbell shoulder to overhead (5 each arm) 25/20kg

50 double unders (DU’s)

10 dumbbell sit ups 25/20kg

15:49 (16kg KB instead of dumbbell for S2OH and 10kg plate for sit ups)

I’m really glad that I didn’t look at the times posted for this one as it was titled ‘Sprint’ on the website and it most definitely was not – at least for me.

It was however the stimulus I have been missing so far from my workouts – that pure lung burning intensity with a side of shoulder ache thrown in for good measure.  On a positive I know that it’s possible to get through a workout without any ability to breathe in oxygen.  Heh.

The 16kg KB for the shoulder to overhead (S2OH) was heavy.  I started with push presses for the first couple of rounds then had to bust out the push jerks.  I managed them all unbroken but not without a bit of struggle and lots of pain* something else.

I was happy my DU’s haven’t disappeared after being neglected for so long.  In my early crossfit days the gym I trained at didn’t have rowers so we did a lot of burpees, running and skipping which helped me develop my DU’s fairly quickly because we were forced to practice so often.  I am happy I have them in big chunks even when my lungs revolt and have me take long breaks in between.  Each set I started with a minimum of 25 reps so that was positive but the second half often devolved into 10-15 reps at a time.  Baby steps.

As I’m training at home on my own I’m not sure of the gym standard for this WOD in regards to the DB situps but given I was using a plate I touched over head and at my feet for a full rep.  Again there was an ache in my shoulders but also a burning in my lungs that makes it a bit more difficult to push through sit ups.  A challenge for sure. 

My lung capacity and endurance is definitely weak at the moment which means that there is nowhere else to go but up.  I’d like to challenge myself to try this one again in a few months to see the progress as I think I could hold a more steady pace per round with a bit more lung capacity and (hopefully) going unbroken on the DU’s.  Less rest more work and time will come down a lot I think.  My first round was just over 2 minutes to complete but then went downhill quickly after that given that the next 4 rounds took 14 minutes – over 3 minutes a round.

As a side note to this – I have seen many people through the years with DU’s and have often been questioned on how they can develop them to be more consistent – I think if you ask anyone who has them that the only true answer is to practice, practice, PRACTICE.  This is truly the best way – sure there are drills you can do with jumping teching and without using a rope but eventually you’re just going to have to practice.  One or two reps together will eventually be 6 or 7 then 10 and 20 and more.  Relax and have fun – getting frustrated will only make them harder as you’ll tense up and throw everything off.  Relax, breathe and find your rhythm. 

*I’m trying to keep working out fun and positive – a bit of an adventure and exploration as you will – and as such I’m going to avoid using words that tend to have a negative connotation such as pain, hurt, suck, dying, etc. from this place forward so I’m looking for some POSITIVE and HAPPY substitutes (they don’t even have to make sense – unicorns? Lilacs? Rainbows?  Who knows – I’m looking for suggestions here so post away in the comments and I’ll be searching the thesaurus for alternatives too

And a big happy birthday to my best girl Steph… this was was for you (give it a go!!) – I’ll tell you that the 16kg S2OH was way harder than it was a few years back when we randomly did them in sync at Primal Throwdown (photo).  Love you girl and can’t wait til the next time we can work out together.  Miss you.  xo

9/23 – Smashed it…

What better way to get back into this little blog then by smashing a WOD, a much needed (non-competitive) win.  It was one of those days.

And also, when friends note how they still check this space it’s a good reminder that you enjoy writing and to get back at it (thanks Mike J.)

So… here we go.  Ready?

First let’s talk about how I’m kind of broken right now… I dealt with my nagging shoulder issues for months now and never bothered to do anything about it mostly because I hate stopping and I know that the only real solution is rest – complete and utter rest – and an abusive relationship with my physio but that’s another story (love you Andrew).

Spent the morning getting needled and swearing out loud (see, not a positive relationship at all) and having a dead achy shoulder all day long.  I knew that I’d be subbing in the WOD.

Strength

3-3-3

Strict press

17.5-15-16-17.5(2)

Minh and I were both down a shoulder so we were instructed to do one arm dumbbell presses.  It worked well though 17.5 was really hard (I did it in the warmup time just to see if I could) then 15kg was pretty easy so I switched to 16kg KB for the last set then gave 17.5kg a go again just to see if I could (I couldn’t – the second rep even was crap) – still made it work.

WOD

21-15-9

Chest to overhead (60/42.5)

Deadlift (60/42.5)

200m run

6:16 (15kg DB/ Rx/ Rx)

Again, used a db for the WOD and did all one arm chest to overhead.  The 15kg was a solid weight even though I managed to go unbroken throughout it was still a struggle physically though my mental strength got me through (especially when I saw others putting the bar down).  The deadlifts were good, not too heavy but still taxing.  Had to keep reminding myself to breath.  And the runs were good – 200m isn’t a bad distance.  It wasn’t far enough for the fast boys just behind me to catch up so I managed to win the heat – and while I know it’s not a competition it was just one of those days where I needed the win personally.  It was a shit day and I felt strong and solid and gave everything in that wod and it paid off.

Thankfully too it stopped raining between the start of class and the WOD otherwise we would have had to row (and I would have had 50 DU’s to do instead – though that might have been fun too).

Also, the final inspiration of this post was to note how my words were used against me last night – and it was a good thing.  I think it might have been when I was trying the 17.5kg db again at the end that I said ‘I can’t do it for three’ and Mingh turned to me and said ‘you’ve already talked yourself out of it, there’s no way you’ll do it now’ and I had to change my mindset before picking it up.  He has a point, it makes a HUGE difference – believe in ourselves and though it’s easy to forget sometimes in the moment it was a reminder I needed.  I think it also helped me during the WOD to push through my perceived mental barriers and keep grinding out the remaining reps each set rather than resting.  Thanks Minh.

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.

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!

3/1 - Killer WOD and Technique

Took Thursday as a rest day – had every intention of going for a run or doing some sprints but by the time I made it home I just felt tired, fatigue from the week had set in and I wanted to rest.  So I did.  I promised myself (and Cam) that I’d get the sprints in over the weekend (whatever they were going to be – that part was still undecided).

Friday I was back at it.  Because of the rest on Thursday I planned to do the Friday WOD and sports class – that in theory was the plan anyway.  It didn’t quite turn out like that but it’s okay.

Warmup

Stuff (don’t remember)

Friday Funday Game

Friday is ‘funday’ at Southern – there is always a game of sorts as part of the warmup.  This is awesome, keeps things interesting and often has us working in teams.  Today we did the plate move – basically everyone has a plate (10kg for girls, 15kg for boys) that you have to move from one end of the box to the other, stack them and then have everyone jump over.  We did this for a 3 minute AMRAP but inevitably everyone lost count.  It was fun nonetheless. 

WOD

5 Rounds

20 Doubles Unders

20 Push Ups

20 Back Extentions 

20 Single Arm D/B Power Snatch

19:23 (Rx/ Rx/ 15kg dumbbell)

This one was way harder than expected.  I could tell as soon as I got to the box and the class before us was mid-WOD.  It looked painful.

It started out fairly well as I was well in front of the 20 minute cut-off – 4 minutes per round.  I flew through the double unders I think only tripping up once in all though the push-ups were tough.  I did do them Rx which was good considering that they usually kill my shoulder and I haven’t done them in ages so it was a good change up.  Other than the first round where I went 10-10 I did the rest as sets of 5.  Coach Hayden had some feedback too in that I need to really tighten up everything basically on the push-up – core down through calves.  This helped though my arms still struggled.

The back extensions hurt more than anticipated I think partly from using so much core in the push-ups and also because I was feeling quite vomitous after the first few rounds.  Lunch was not sitting well.  In the last round as I was doing them I could hear Jay meeting Pukie in the gutter right behind me (four of us did the workout outside which was awesome and breezy) and wanted to join him rather than finish the WOD.

The power snatches (though still one of my favorite movements) were tough.  I started with sets of 5 on each arm for round one then went to 4’s (4-4-4-4-2-2) then 3’s in round 3 but went back to 4’s for round 4 and 5 as there was just too much switching with the sets of 3.  I have to say, I really felt these on Saturday and Sunday in my lower back.  Ouch!  I used the 15kg dumbbell again though and was quite happy with it.  If I really focus on technique (gets harder as you get tired though) then the weight feels (mostly) effortless but it was a bit more of a struggle as the WOD went on.

Afterward I really hurt.  I was quite vomity and there wasn’t much oxygen getting to my brain making me feel really light headed.  I laid on the floor for a while and then as Coach Hayden was about to give us a bit of info on sports class and I was telling Luke how horrible I was feeling he suggested I down a coconut water which helped.  I wasn’t sure I was going to participate in sports class but I hung around anyway.

Sports Class

Initially when we were forming into groups I told Coach Tara that I wasn’t going to do the workout – it was technique work but featured handstand holds which I didn’t think were a good idea in my current state.  After a minute though I decided I’d give it a go and just scale the work as necessary.  I was glad I did.

Technique Practice

EMOM 20

Rotate Through:

Handstand Hold – 30 seconds

Pull-up (chin over bar) hold – 10-20 seconds

Pull-ups – 10-15 reps

Hollow Rocks (or hold) – 10-20 seconds

Ring Dips (scale to bar dips if necessary) – 10-15 reps

As I mentioned we broke into 5 groups with each group starting on a different movement.

I am really glad I did this even though the group I was in started in the handstand holds.  I knew once I made it through that I’d be okay for the remainder.  I had surprisingly more gas in the tank than I’d originally thought as well though still scaled quite substantially.

The handstand holds were easy though in the last 2 rounds my arms started to shake uncontrollably.  It was quite funny actually.  I found it good to practice engaging the core because if you didn’t then your lower back would hurt quite a bit after 30 seconds of being upside down.  It was funny too to watch the rest of the room while being upside down – kinda weird actually.

The pull-up hold was easier than I’d expected.  I held for 10 seconds only but managed to fully keep my chin over the bar for that time.  It was only on the last round that I switched to a mixed grip as I was starting to tire.

The pull-ups were to be done as one set (if you came off the bar that was your number).  I did sets of 5 kipping and managed to do them all even though I kicked a KB during one round and lost my rythym in the last a bit, I still held on to the bar to finish.  I was happy with this.

The hollow rocks hurt especially as my abs were fatigued after the WOD as I mentioned.  I just did hollow body holds for 15 seconds with both my toes pointed and my arms overhead.  My form held which was great.

The ring dips were where I struggled.  I can’t really do them (or bar dips) without my shoulder screaming out.  Instead of even trying (knowing I’d hurt myself) I did ring holds – then bar holds for rounds 3 and 4.  I’m not sure what I’m going to do to be able to do ring dips, etc. but I’m going to have to figure something out – just something about the range of motion that hurts my shoulder. 

I made it through this technique session though I knew that when Coach Hayden gave us the choice to do the WOD I wasn’t going to do it – we are a week out from the open and there is no use killing myself at this time.  The WOD looked ‘fun’ but my body wasn’t having it as the regular WOD took so much more out of me than I’d anticipated.

Was good to watch the others push themselves through it though.  Beast Mode!

Also, before class tonight I managed to find bumper plates in Perth and picked myself up some 2.5's, 5's and 10's.  Ready for extra training at home now and couldn't be more excited about it.  Cam also got a 20kg bar over the weekend.  Play time!