12/8/2016 - Friday Finisher

Quick one on Friday as it was a busy day but still wanted to get something done.  It worked.  Felt it on Saturday even though I kept it quick and light.  Goes to show that doing something (however small) is always better than doing nothing.

WOD
10 minute AMRAP
10 pushups
15 barbell lunges (15kg)
20 situps
3 rounds + 10 pushups + 3 lunges

The Southern Crossfit WOD was double this in all ways - 20 minute AMRAP with 20 handstand pushups (HSPU), 30 lunges (apparently in the back rack but I didn't know this going in) at 30kg and 40 situps.  Half of the work was still plenty for me.

As mentioned in a previous post that included pushups, they are still a bit of a struggle so the majority of my time was spent on those - this also impacted the lunges as my shoulders were crying out but survived them (glad I halved the reps).

The situps were strong and consistent and helped slow me down a little to get back to the pushups.  It was a good one.

Steph has given me a WOD to do from her end of things but it involves running and I have yet to measure any distances out and also because with our set up I would have to lock/ unlock our house up every time I left on a run so might have to try and schedule this one in when Shaun is home to keep an eye on things.  Will figure it all out in time.  In the meantime, sorry Steph. 

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.

7/9 – Testing Week Continues

And so we continue on with testing week – the one that we did back in April.  It’s fun to compare the results though I didn’t actually do tonight’s WOD the last go around.  Here’s my chance.

WOD #1

400m run/row

1:25

It was raining so we all rowed.  I asked Hayden why we didn’t run in the rain later on and he pointed to the flooded street out front.  Good call Coach.  Never noticed this before.  It was pretty much a lake and I kind of feared a bit for my car stalling out as I was leaving the box.  Why is my life enveloped in flooding right now (two Canadian cities are under water, ugh).

The row was good.  I was thinking about 1:30 going into it and managed to hold under 1:50/500m split throughout though I was definitely feeling it in my legs – my hammies were still tight from all the squats the night before.  I also had a higher stroke rate that I’d have preferred – it was over 30 the entire way indicating that I wasn’t being as efficient as I could be though that being said, if I can get my split to drop at the (slightly) higher stroke rate then I can then focus on lowering the stroke rate at the same speed.  Give and take.

WOD #2

12-9-6

Power cleans (60/42.5kg)

50 unbroken DU’s

5:45 (42.5kg, broken DU’s)

Started on this one thinking the power cleans would be heavy though they didn’t feel too bad (as Brendo noted – the weight gets lighter as soon as 3-2-1-Go… is called – truth).  I did 7 and 5 on the first set, 5-4 and then 6 unbroken (ouch).  I also planned to go for unbroken DU’s as I’ve done 50 unbroken twice in the past week, I started out on the first set and had to struggle to hang on from 40 onward and tripped up at 47.  Argh…  this definitely took a lot out of me and I knew from then on that I wouldn’t be going unbroken – my shoulders (from HSPU’s) and forearms were screaming already so I bailed out of the ‘unbroken’ at that point but continued on at that point starting my DU’s at zero.  Did about 35 then finished off before hitting the cleans again.  I did managed to do most of the first two sets of cleans with a hook grip though – improvement right there though touch and go it got a little weird.  Anyway, something I need to get used to it helped.

Afterward went next door for open gym and did a bit of skill work – Steph and I have plans to be awesome…

I did

3 x 5 ring dips with the yellow band,

then

3x5 jumping muscle up transitions on the rings

Got some good feedback from Rhys on the jumping MU’s too – getting my head through and into a dip rather than trying to just straight into the locked out position.  Helped and started to feel like a MU would.  Baby steps.

Rolled out for a while and gossiped with Mikey and Shaun while waiting for the torrential downpour to stop – at least it eventually died down.