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.

18/8/2016 - Shoulders and Abs

Been a bit quiet this week.  Started off with the usual Monday night game of ultimate with all the running which was fun.  It was a little muddy and a lot slippery which made for a very tight game (I think we actually tied at the end of it all).  The next two days my abs were on fire.  A bit shocking really but also good I guess.

The days got a bit away from me and so it wasn't until Thursday night that I jumped onto another workout.

It was tough on the shoulders and abs (again) that's for sure.

WOD
For Time
20-15-10-5
Shoulder to Overhead (S2OH) (45kg)
V-ups
7:41 @30kg

That got heavy really quickly.  In warm-up 30kg felt solid though I knew it would be a bit of a stretch considering the current state of my strength.

I started solidly doing the first 11 reps unbroken.  In hindsight this might have been a bit of a mistake as from then on I slowed down considerably and broke all the sets down into no more than 6 reps going 6-5-4 in the round of 15, 6-4 in the round of 10 then 5 unbroken (though a little ugly). 

I had a coach way back who always said to do (at least) one more than half of the reps if you're going to break things up and I have always kept this in mind.  It's easier to pick up the bar for 4 rather than 5 or in the case of 15 to do one less each set.  Most numbers break up nicely this way too.  I know it's a minor thing but in the middle of a tough WOD I personally find it makes a difference mentally.

The v-ups also got taxing quite quickly - both a reflection of the strength of my abs and also how much I was using them still on the S2OH trying to stabilize my core.

This was a good WOD.   Felt it at the end of it all which I guess more than anything is the most you can really ask for.

Oh, and in case it wasn't obvious already - this was another Southern Crossfit programmed WOD.  Thanks guys!

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. 

8/10/2016 - Sunny afternoon WOD

Back to the weights today after a few days away.  Still feeling quite sore in the midsection from Ultimate but pushed through anyway.

Modified Saturday's partner WOD from Southern Crossfit.

The weeked WOD was a 20 minute AMRAP with partners alternating every round.  Instead I just did 5 rounds for time.

WOD
5 rounds for time
5 thrusters (30/42.5kg)
7 hang power cleans (30/42.5kg)
10 SDHP (30/42.5kg)
9:25 @25kg

My arms were seriously shaky after this one.

Felt solid in the warm up and plan was to hang on to the bar for each round but that didn't quite happen.  Managed the thrusters and HPC's in the first round fine then put the bar down to adjust my grip and also to try and breathe.  Did the SDHP's in one set for this round but then broke them up every one there after even when I tried to hold on just to finish the last round (but couldn't).

The thrusters were good.  I paused a little at the top to breathe but otherwise rolled through them.  The HPC's (being one of my favorite movements) felt solid.  I actually muscle cleaned a few of them every round just to make them go a little bit quicker.  This probably didn't help with being able to breathe which was exacerbated by the SDHP's which really took my breath away (and not really in a good way).

I finished the first 4 rounds in about 8 minutes or so and knew that I was going to have to push if I wanted to finish under 10 minutes.  Like the 4th round, I made myself pick up the bar right away after adjusting my hands for the SDHP's even if it was only for a few reps - and I surprised myself too (even though I should probably know better by now) that I could still get through half the reps.  Doing this shaved a bunch of time off of my last two rounds I'm sure.

Couldn't quite hang on for the full 10 reps to finish the last round but minimised my rest as much as possible to finish at 9:25 which I felt good about.  It was quite a gassy WOD for me (which it will continue being while I keep the weight low) but that is what I need to work on most at the moment so it's not a bad way to go.

You should try this one too Steph.... it's a good one and not too taxing on the body.
 

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.

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

1/8/2016 - Another SXF WOD

The start of another week.

Yesterday (Sunday) was a rest day.  My legs were rebelling making even the simplest things very difficult.  Walking was the hardest thing ever and so I knew I needed to relax.  Listening to my body is what is going to keep me on this journey and I know it well enough to back off a little when needed.

It was enough to get me feeling better for a good start to the week today.

I'm going to follow the programming at Southern Crossfit as much as possible with what equipment I have here at home which I mentioned in a previous post and today was another one of those days.

Strength 
E2MOM for 12 minutes
1 rep clean
35-40-42.5-45-47.5-50

Was very happy for this one.  I was going to start at 35 kg and jump up 2.5kg every round but couldn't help myself after how good the first one felt.  They all felt solid and probably could have tried to go heavier but as I keep saying I'm easing back into it.

It's a funny what you realize after more than 6 months off (or any time off for that matter) - the strength is really easy to get back (if it even ever left to begin with), it's the lungs that are the struggle and doing multiple reps of lifts is really taxing too but singles with adequate rest can (almost) make you think you might not have lost anything at all.  Funny to realize I guess.

WOD
8 minute AMRAP
2,4,6,8,10,12... etc
Sumo Deadlift High Pull (SDHP) 60/40kg
Clean 60/40kg
74 total reps (25kg) 10 +12 SDHP and 2 cleans

This got gassy really quick and I'm happy I kept with a lower weight.  I did most of the SDHP's unbroken until the last two rounds and they went pretty quick, quick enough that I didn't feel my back jack up until the first couple of cleans.  

***Sidenote: for those following along - a clean is a full squat clean (not that it should need to be spelled out that way) - a clean is always to full depth and at SXF when written as a clean it is a full clean, ALWAYS.  When it is meant to be a power clean that is when it is specified otherwise.  I know (some) of our coaches find the term 'squat clean' quite laughably redundant***

This WOD tested me mentally to just keep moving and keep chasing a completed round.  I pushed really hard through the last minute to finish up the round of 10 cleans and get into the next round with the SDHP's being quick and getting right back onto the bar to get through a couple cleans.  Was happy with how it went.  Feeling good  and glad to be moving again even though it's on my own - good tunes help though.

29/7/2016 - Just Keep Moving...

Day 2

That alone makes today a success but on top of that I feel good, a little sore but still alive so gotta take that as a big accomplishment.

Today I followed Southern Crossfit's main site programming as I had all the equipment to do it at home which was fun.  My husband is at the gym right now doing the same so I'm sure we will compare notes later as all crossfitting couples do.

***Side note: at heart I'm a Southern Crossfit member though currently have put my membership on hold due to financial reasons.  I miss training there, more specifically I miss the community there as they are all good people but I make every effort to stay in touch with everyone and will definitely be back training there in the future (hence why I love following their programming when/where I can).  Also, as noted - my husband is training there still***

My dear friend Stephanie so clearly pointed out that using 35kg yesterday was actually quite huge considering if was my first day back.  In my mind I didn't see it that way (as my mind hasn't quite caught up to how my body feels) but in hindsight she was so very right.  I felt a little sore today and I know that to get better I have to keep going but also that I need to not push too hard that I start to hate it, am too sore to keep moving each day, or worst of all that I injure myself.

So today was more about mindset and realigning my ego to where I am now not comparing myself to where I was way back when.  What used to be easy isn't right now and taking a step back in order to move forward is okay so that was my headspace heading into today.

So what was on tap for today?

Strength
10-8-6-4-2 (every 2:30)
Thrusters
15-17.5-20-22.5-25

With my hamstrings feeling a little stiff and my shoulders tight I knew that I was going to start easy and keep it (relatively) easy on the thrusters which was good.  I could have probably pushed harder/ heavier but I knew it wasn't about that, but rather about reintroducing my body to the movement patterns that it hasn't used in a while.

I focused on good form, staying on my heels and exploding through the hips to get the bar overhead.

***(Another) Side Note: for new readers - I'm not a crossfit coach, actually I'm not a coach at all so if you're new to all this then please find yourself some good coaching (see Southern Crossfit), I have however been coached by some really solidly qualified people who are great at both teaching great movement patters, correcting poor form and giving quality cues throughout so things that I may mention here have come from them embedding them into me over and over again through the years)***

I was happy overall with the thrusters as a way to get my whole body moving through a range of motion and easing out some of the stiffness I was feeling from yesterday.

WOD
7 minute AMRAP
5 KB snatch (left) 32/20kg
5 KB snatch (right) 32/20kg
5 Goblet Squats 32/20kg
5 rounds (16kg KB)

This WOD was really fun.  Painful but still fun.  I'm generally not one to really like KB snatches which is funny since DB snatches are my favorite movement ever but still enjoyed the programming on this one.

I used a 16kg KB as it is the only one I have so there was no other choice.  It was probably a bit heavy for where I am at but surprisingly it wasn't the weight that got me as much as my lungs which are still not on board with this new party we are starting. 

The number of reps was perfect for going unbroken through the movement and to keep moving but also enough to catch up pretty quick as the rounds piled up.

I had some solid music blasting through my ears which added to my pleasure (exactly what little Taylor Swift will do for a WOD right Jono?). 

My mantra through this was 'just keep moving'.  It was easy between movements to rest for longer than necessary especially with the snatches as you are essentially resting one arm as you progress to the other and the squats are quick to get through so it was just that... keep moving.

Day 2 is in the books and am actually a little bit excited to see where this new (reestablished?) adventure takes me.
 

4/3 - Team WOD

WOD

 In Teams  (Lauren, Holly and I)

Row 1 Mile (1.6km)

5000/3500kg Ground to Overhead

14:50

Was a fun little WOD tonight that I was quite looking forward to.

Initially wanted to partner up with Tarrsha but turns out the coaches had other plans and made our teams for us.  I was in a threesome with Holly and Lauren.  When we were talking about what weight to load the barbell to they suggested 20-25kg but I wanted to go at least 35kg.  Coach Hayden let us have two bars to do it so they went with 30kg and I went with 35kg and I am glad I did.

Holly started on the row and did just over 500m and then Lauren did the same.  I did almost 600m finishing up and though it hurt I was quite happy that I managed to hold a 1:55 pace on average for the distance while only pulling at a 30 stroke per minute rate.  It didn’t feel hard though still made my lungs burn.

We kept the same order for the ground to overhead – we all did clean and jerks.  Holly started with 5 and then Lauren I think did 8 so I did 7 to round us back to the 5 mark and then from there on out we all did 5’s.  I push jerked all my reps and though they felt hard I didn’t have to stop much for any of them.  I also didn’t find myself overarching my back either which was good.  Definite improvement.  It was a fun one overall and nice to work in teams for a change.

As an aside, my legs – hammies mostly, glutes a litte – are really sore still from Tuesday’s squats.  Definitely means two things – one I need to squat more and two I’m starting to engage the proper muscle groups as in the past it’s been my quads that have always hurt more than my posterior muscles.  Progress.

3/23 – SXF Saturday SUP

Fun afternoon for a mid-open BBQ and playing on the SUPs with the SXF crew.  Managed to rent some boards from Stand Up Surf Shop in North Fremantle (thanks Cam McKay!) – Cam asked if we’d want lessons and I figured that with the group we had that just having the boards on the shore for everyone to grab and try out as they wanted would work best.  Talking with him afterward he noted that once he saw our group he knew we’d be fine without the lesson.  Ha.  I remember when Hayden asked me how he should be standing and I told him ‘just like you’re about to do a squat’.  Always love giving tips to people trying to paddle that know their bodies/ have the athletic ability to respond to cues.  The best one was when I told (my) Cam to use his lats – instant response. 

It was quite windy though everyone had a blast some making huge improvements over the couple of hours we were out there.  It’ll be great to do it again in the spring when conditions are probably a little easier (and warmer).

1/16 - Like the First Day of School

Last night was like the first day of school… you know mostly what to expect but the everything is still a little different, you wonder what it’s going to be like, a little afraid but mostly excited – a new start, new friends, new experiences.  I am happy to say that I found a new home and it is awesome.
 

Home

Cam was really cute and told me at the last minute that he’d be there also for the 5:30 WOD because “can’t let you do your first WOD on your own” even though I was instantly in the presence of familiar faces when I walked in.  But thank you Cam for being so welcoming into (more of) your world, I’m going to really enjoy training with you too.

It was nice having trained their before too – second day of Primal Throwdown as I was familiar with the surroundings, kind of knew where things were, how it was set up and so there was a bit more comfort.  Also helping that comfort – the WOD, playing to my skills – DU’s and power cleans.

Warm-up

200m run

mobility

1 leg dumbbell deadlift (10 each side)

1 arm rows (10 each side)

1 arm dumbbell snatches (10 each side)

200m run

Work through the clean – clean shrugs and power cleans with bar

Max. DU’s in 30 seconds – this set the scaling for the DU’s in the WOD and was a good way to do it – the number of reps you did was based on the number you managed to get in 30 seconds.  I managed 64 (unbroken) in the 30 seconds which put me fully in the Rx category (greater than 30 reps in 30 second).

WOD

7 minute AMRAP

10 power cleans (40/60kg)

30 DU’s

4/35

I was really striving for 5 rounds but came up just short.  I managed to do all my DU’s unbroken but lost a lot of time resting while at the bar.  I wanted to keep doing sets of 5 but that ended half way through the second round I think.  I tried to minimize rest though still need to work on getting back on the bar faster.

The coaching was amazing – specifically because there were 3 of them wandering through the class during the WOD, I got a lot of feedback.  Each of them had some feedback at some point for me in 7 minutes.  Sometimes it was purely encouragement or a nudge to pick up the bar, other times it was some technique feedback, something to focus on.  I really enjoyed that – the different perspective was also helpful.  Jase kept at me for my knees collapsing in (I am really struggling – STILL – with this one), Scotty told me to focus on speed through the middle which was an amazing cue (and something Angie mentioned before when I was doing ‘Randy’ that I definitely found (find) helpful), and Hayden noted that I was pulling too much with my arms and to keep them straight and focus on a big shrug  through my legs – something I’d never heard before and something new for me to think through.

Somehow during the WOD as I was focused on keeping the bar close to my body I managed (several times) to hit my pubic bone with the bar on the way back down.  This hurt.  I do not recommend this and I still can’t understand how it started happening however I definitely have a nice bruise to show for it.  Ouch.

AfterWOD

DU work or Reverse Hyper

Mobility

After the WOD some people stayed to work on DU’s with Jase while the rest of us went upstairs for some work on the Reverse Hyper.  Hayden took us through the correct form for using us then left us to do 3 sets of 10 on our time.

We also worked through some mobility – calves mostly for me with a bit of glute rolling and some minor quad stuff (after the calves and glutes I’d pretty much had my fill of pain). 

It was good to focus on mobilizing as a group – everyone stayed for a while to do this and it’s something that I’m regularly looking forward to doing at the end of each class.

My left shoulder was a bit tight last night after dinner, it started acting up a bit likely because of the heavy cleans but thankfully Cam was around to help me out – traded off loosening of his traps for some digging into my pec (ouch) and bicep (double ouch).  It was good.

Photo on the wall (with another Jac - cool!)