Shoulders!!!

Today was a tough day on the shoulders, not for weight but rather for fatigue...  lots of overhead weight holding.

WOD #1
5 x 3 deadlifts
30-40-45-50-55-60
60kg final weight

I didn't really know what I'd be able to do here.  I can do more than 60kg but as that was already my 6th attempt I didn't go higher.  Next time I need to be confident enough to start higher.  I really liked the alternate grip (one hand forward the other backward) and could really feel a difference at the higher weight - something to keep in mind for next time.

WOD # 2:
3 rounds for time -
20 KB circles (24/32kg)
20 overhead bumper sit-ups
200m overhead bumper carry – on the spot, 5 air squat penalty for every time you put it down!
 9:35 (20kg KB, 5kg plate)

This was all about the shoulders - especially with the penalty for putting the plate down on the 200m walk (strict walk, no running allowed).  I was determined to not put the plate down at all which was a crazy struggle on round 3 but more mental than anything - another post about that coming up.

A few times I lost my momentum on the KB circles, was constant on the weighted situps and determined on the 200m walks.  I enjoyed this workout.

Afterward I was just playing around.  Did a handstand walk to the first wooden strip in the box but knew I wasn't going to get much more.  I'm pretty solid though now and can stay up on my hands but still need to work on generating forward momentum when I get stuck vertically.

Also did some pull-ups to practice kipping.  I used the red band and managed 5 consecutive pull-ups which was awesome as I have now jumped from using a combo of blue/orange to just red though they're tough.  Practice, practice!  I love new skills and seeing progress.

It was also fun just being Dom and I - quiet/calm workout. 

Dom and I doing KB circles - Photo Credit

10/10 - Shoulders and DU's

Pre-WOD - 100's workout
DU's for time
2:40

New PR - 32 DU's in a row, up from 26 on Saturday.  It's nice to have this skill now - makes the WOD's with the lower reps of DU's easier to bang out. Such as...

WOD #1
5 x 3 reps shoulder press
18-28-33(fail)-33(fail)-30.5(fail)

In hindsight I should have gone from 28kg to 30.5kg but the 28kg didn't feel so bad and since my brain still works in pounds bumping up by '5' didn't seem like such I big deal - it was (equivalent of 10ish pound)... I got 2.5 reps but couldn't get that last bit - I was determined to try again though before decreasing the weight and this was my downfall.  I have no doubt I could get 30.5kg if I hadn't struggled with the 33.  Next time it's all mine!  Regardless - new PR.  It's funny too - you really just want to add that little hitch into the press to get it up but since they were strict shoulder presses you couldn't - Dom had a good chuckle a couple of times when my feet were wanting to come off the ground.

WOD #2
3 rounds for time
10 push presses (45/30kg Rx)
20 DU's
200m run
6:57 (28kg push presses)

Match told me that I'd be able to do 28kg "no problem" as I'd done it on the strict shoulder presses.  He recommended either 23kg (more of a sprint) or 28kg (more of a struggle - my words).  I chose to go heavier as the 200m runs would slow me down anyway (still not a fast runner - ugh!).  It was hard - I got the first 10 push presses and nailed the DU's (20 in a row!) to catch up to Ross out the door - Ross is tall - Ross has loooong strides - Ross pulled away from me on every step - Ross is (thankfully) on my team for the Affiliate Cup.  200m was just long enough to be painful and realize how tired my shoulders were starting to feel before hitting it all over again.  Sets 2 and 3 I did 2x5 reps of the push presses - still pretty solid for that weight.  Struggled a bit on the DU's but still managed good chunks at a time which is awesome (see Pre-WOD above!)

WOD #3
100 sit ups for time
2:43

We did the last week or the one before and I got 2:53 so I was aiming to be faster.  I was sharing a mat with Match and he went out super fast - I was thinking it was crazy - that there's no way I could keep up and that he'd smash the time but he struggled halfway through - he also did the workout once already today.  I kept that steady pace, hit halfway about 1:25 and then sprinted the last 20 to try and beat the clock.  Still hurts but I swear I have some pretty solid abs hiding somewhere.

Today was good but I'm ready for more, recovered after doing nothing yesterday which felt good... yes, this is an addiction.  A pretty positive addiction.

Saturday WOD at the park

Today was partner workouts and it was a TON of fun.

Match put us through the warm-up which included three (short) runs up the hill forwards and down backwards followed by two up the hill backwards (tough) and down forwards.  Little did any of us (including Match) know at the time that this was foreshadowing what was to come.

WOD #1
AMRAP 10 (partners with Shonelle)
person 1 - sprint up and down the hill
person 2 - bear crawl up the hill, sprint down
person 1 - backwards run up the hill, sprint down
person 2 - repeat from beginning
Each up and down counts as 1 rep.
11 reps

This was *not* the same hill as the warm up.  This was the hill on the far side of the field - make that two hills as there was a flat in the middle that we kept on going beyond.  It was tough.  The transition from both the bear crawls and the backwards running into the forward sprint was tricky.  Legs feeling like jello, momentum pulling you down the hill almost faster than your legs could move.  Fortunately there were no wipeouts.

WOD #2
Same Partners - broken down as you choose
Run around all lightposts on the field and then onto the cricket pitch
once both partners have completed the run:
80 double unders
150 KB swings (we had 6kg)
100 sit ups
sprint to wall
75 box jumps
50 dips
25 burpees
15:23

Shonelle and I rocked this workout and it was a lot of fun.  We were next to last coming in on the run as I'm slow and were immediately into the double unders - Shonelle knocked off a quick 20 then I was up.  I PRed by getting the next 26 in a row - I was determined. We killed the DU's a great skill to have mastered.  The kettleball swings were next, we were consistent - it was hard to go too fast with these but we were solid - granted we had a 6kg kettlebell which was nice and light.  Before we knew it we were on to the situps.

I was convinced we'd fly through these as last week we had a WOD with 100 sit ups for time and Shonelle and I were steady and solid.  Today it worked well as we broke it down into 10 each and the switches were seamless.  All out sprint to the wall - we were the first there passing Match and Vinnie on the situps but they weren't far behind and I knew Match would have us in his sights.  Shonelle made the box jumps look easy as I struggled through again 10 at a time - halfway through Shonelle thankfully pulled off an extra 5 at my request so I had a bit more rest.  Dips were pretty easy and then Tim clarified the number of burpees we had to do to finish (he had initially told us 10) - but it was actually 25.  Knowing it was the last movement we blasted through and were finished in second place.

It was truly a pairs workout - one person working the other supporting, encouraging, counting and a great start to Saturday.  Thanks Shonelle for being a wicked partner and Tim for putting together an awesome WOD.

Friday Morning Clean and Jerks...

This mornings skill was Clean and Jerks adding to the hang cleans and squat cleans that we've focused on this week.  Tim did a great job on the skill portion walking us through the movements one step at a time into hang cleans, then squat cleans and finally split jerks.  It was fun to do these movements with a lighter bar (18kg) though my chin paid the price for it a few times.  Ouch.

The (sleepy and sunshine-y) warmup was a bit more challenging - Tim had us 'skip' the 400 meters that we would typically jog - I got a little tripped up in the corners and my shoulders were sore/ tired but it was an interesting change up.  I did however wish we were just jogging (and chatting - harder to chat while needing so much concentration).

WOD
AMRAP 7
1 hang clean
1 squat clean
2 hang clean
2 squat clean
3... etc.
On every minute 3 burpees
Score is number of rounds and reps
9/0 (18kg - Rx)

This a fun WOD... I think I got part way into 5 rounds in the first minute but then throw in the burpees and the increasing number of reps and it wasn't even possible to complete a full round per minute.  I enjoyed Rx-ing at a lower weight today though - allowed for strong focus on the movement and my tired quads from Wednesday's WOD and yoga needed the scale back.

Afterwards I interviewed Tim for a piece I'm going to submit to the Crossfit Games 2012 team to (hopefully) be selected to write for them leading up to the games.  Now I need to focus on writing the piece - goal for this weekend.  Fingers crossed they pick me.

Tomorrow WOD in  the park - Tim is coaching and while I begged for no burpess I have a feeling that it means that we will most definitely have to do some burpees.  Sunday is most definitely for rest.  My body needs it.

Rules...

Crossfit Austin Rule

I would have failed at this this morning when I said I can't lift my elbows any higher (which is actually true, it's just inflexibility!)

Yoga....

Went to Bikram yoga last night for the first time.  I've done plenty of Moksha hot yoga but this was my first introduction to Bikram - I'd only ever heard that they were quite strict - militant almost but this was my chance to check it out.

It was quite a full class and while the studio was nice it didn't measure up to my expectations from Moksha.  The studio had a carpeted flooring (like a gymnastics floor) that made me question just how much sweat from other people it contained.  I much prefer the hardwood that I know gets cleaned before each class.

The class was pretty full and I lined myself up in the third row - knowing I was fully familiar with most of the postures but realizing that it's been almost a year since I've done a class.  It hurt.  PRing on squat cleans the day before going to a yoga class for the first time in ages is not something I'd recommend.  I could feel the ache in my legs but my crossfitter mind was not stopping for anything even with all the sweat and struggle.

I made it through class but found at times that my breathing was quite off.  I struggled with the initial movements that focused on breathing at the start of class - different movement than pranayama breathing that we did a Moksha so I was more focused on what the movement was (there wasn't any explanation from the instructor) rather than on what my breath was doing.  Lacking this initial focus was a huge deal as it set the tone for the rest of my practice.

I enjoyed the sweat and being in the hot room but I felt that I didn't get the typical relaxed, internalized practice that I did with Moksha.  The instruction was very chipping in tone and constant 'go, go, go' so I wasn't listening as much to my body.  Given that there are no other alternatives for hot yoga in Perth I'd probably go back but I'll always love my Moksha more - time for a studio here.

Rx!!! and more 100's

 My second ever Rx-ed workout was tonight...  squat cleans and double unders but we'll get to that...

Met up with Jack, Match and Pete for some skills work this afternoon - a regularly scheduled 4pm time to practice - it's hard sometimes for me to get there from work that early but I do like working out with the boys even if I can't always do what they're doing.  Like last night for instance.  They were working on 'skin the cat' (poor name), iron crosses and muscle ups.  Now I only know a little about these moves - from Match helping me do one 'skin the cat' on Monday (I can't get my legs over but I can get back unassisted), from seeing Tim do iron crosses at gymnastics and him showing me the grip and initial movements on a muscle up.  I just don't have the strength yet to do any of them.  That being said - even attempting the movements/ scaling them help me to get better.  It gives me things to focus on.  Now if the box had a set of rings facing the wall that would allow me to walk up part of the way before flipping over for 'skin the cat' it'd be a bonus.  I think I need to get to those monkey bars near my house.

During this time I also practiced my pull-ups (a goal still to get an unassisted pull-up).  I was getting single reps with only the red band which is a huge improvement from the last WOD where I was using blue and orange.  I know I can't yet do a WOD with just the red band but if I keep doing a few when I can it will help.  Also, Jack took some time to coach me on how to 'kip' so that will also help - something for me to definitely practice.  My hands are getting tough from all this bar work.

The focus for today was Squat Cleans so we spent some good time going through the range of motion (rom).  I struggled a bit with connecting the clean to the squat which ensuring that I was fully extending.  It's just a lot more to focus on even though I don't have a problem with the rom for just the clean (one of my favorites). 

WOD #1
3 rounds for time -
5 squat cleans (30/45kg)
10 double unders
5 squat cleans
20 double unders
9:10 Rx

Initially I put 28 on the bar again as this was what I had for the cleans on Monday.  It felt a little hard but Tim gave me a little nudge that I looked great and another 2kg was really nothing.  It was most definitely something.  The squat cleans are what slowed me down in this WOD.  I rocked the DU's - I like the lower numbers and managed some sets unbroken including stringing together the last 20 unbroken.  It was a nice change to my previous DU struggles.  My technique on the squat cleans wasn't great and even though Tim was trying to be a good coach it became a bit much and frustrating - too many parts to focus on be corrected all at once.  It was good to drop the weight and spend more time afterwards focusing again on the technique which when explained in different terms by Jack made more sense to me - I think it definitely helped that Jack coached the cleans on Monday so knew my weaknesses there and could help break that down again.  The three of us all learned a lot I think about the movement, explaining the movement, what is beneficial in the middle of a WOD and what terms work better (how to fix rather than stating what is wrong, etc.) so I think this was a huge benefit.  We're all different and respond differently so talking through things is definitely good.

Afterwards (since I did the 5:15 workout rather than 6pm), Jack and I did a 100's workout.  We chose to do dips - I did mine with my hands on the edge of a box and he did his on the rings.

WOD #2
100 dips for time
4:27

The first 25 weren't too bad - about 40 seconds to complete them then they got hard with my sets dropping to 15, then a lot of 10's a few 5's then 5-7's to finish it off.  At one point when I had done 60-70 I laughed as I almost slipped off with one arm just buckling. My triceps don't feel to bad this morning (yet!) but I know they will.

Jack is absolutely awesome - he pushed hard to get 100 ring dips done.  I was sure he was going to max out at 50 as he was doing sets of 2 at a time after about 30 but he kept on pushing.  Truly inspiring.  At 53 reps I called a 'no rep' on him which he graciously accepted after all - the point of the 100's is to solidify a movement with correct range of motion.  To teach your body what that range is when it's extremely tired and wants to cheat.  The reminder of the set seemed to increase his determination.  It was also impressive during the last 4 minutes.  He had 16 reps left.  4 per minute.  20 minute cut-off.  I could see him eying the clock - skeptical.  Unsure if he was going to make it.  Quick break for water - 3 minutes, 15 reps.  He pushed out 2 in a row, another, another.  A failed attempt, back at it.  One more.  40 seconds left - 3 reps to go.  Eyes locked on the ticking seconds.  One rep.  Rest.  Hands on the rings, one more.  Break.  He was racing the clock with everything in him - digging deep for the 100th dip.  Hands on the rings, full extension, dip down, arms at 90, big kick, huge grunt and push.  Full extension for the last time.  19:56.  He did it.  Success.  Accomplishment.  He got better today.  A lot better.

Rx!!!

Crossfit is an addiction - it slowly roots itself within us and we can't see ourselves doing it any other way.  We choose the challenges and struggles, the intensity and vomit inducing WOD's.  It's not just a workout it's a way of life.  A part of us.  Crossfit changes us, it changes our lives and we want to share that with everyone around us - preach our WOD ways and convert everyone we know.  There are however things we shouldn't say as part of this conversion (a little humour this morning)

Source Unknown

Hundreds and Cleans...

One of the coaches Jack just outlined his new focus (here) part of which included the 'hundred' workouts.  The idea is doing 100 reps of 'something' for time to improve the movement which I think works well as the focus on proper technique as you begin to get tired is what reinforces that movement.  So, I decided to try and join him for these/ do them on my own in areas that I need improvement.

Last night was the first night of these - I didn't know what I was going to do when I arrived at the box but figured I'd do pull-ups or box jumps depending on the workout but after chatting with Match and him demonstrating/ assisting me to try one 'skin the cat' I decided that I should work on toes to bar (or in my current case knees to chest).  I really struggle with this movement and need to focus on engaging my core.  I did 100 reps - the first 10 were together then some groups of 5 but then down to reps of 3's.  It was not only hard on my abs it was also hard on my hands.  I got through them all in a time of 11:10 (first 50 were just over 4 minutes so I dropped off time wise in the second half).  I didn't feel too bad yesterday but today my abs are sore.

I like the idea of the 100's so I'm going to continue.  I started a list of these workouts on my PR page that I'm going to try and get done over the coming weeks.  Thanks Jack for the inspiration!

We also started a new 4 week cycle at the box where Match will focus on the training breaking it up into one week each of skills, strength, power and endurance/ recovery.  This week was skills - cleans for the first 20 minutes of the workout - focusing on good technique doing reps with 18kg.  It felt pretty good and I need mostly to focus on keeping the bar close to my body especially when I'm putting it back down.

WOD #1
5 rounds for time -
8 power cleans (30/45kg)
9 burpee bar hops
10 box jumps
11:59 (23kg, 20" box)

I used 28kg for the cleans which I was a bit hesitant about at first but worked really well.  I was doing 2 sets of 4 for the last couple of rounds which was good.  In focusing on keeping the bar close to my body on the way down I managed to both drop it on my knee at one point and also scrape it down my shin at another - crossfit battle wounds.  Edit - nice bruises on *both* knees, scrape down my shin and other ‘marks’ on my thigh… heh

The burpees really sucked as they always do - 100 burpee workout is definitely on my list, maybe that will help.

The box jumps were (almost) fun.  They are getting better at least.  I was racing the clock on the last round - trying to get in before 12 minutes when I slipped on one of the jumps - only one foot made it to the top.  I thought at that point that I wouldn't make it but I pushed through the last 6 which killed and I did it with a second to spare.  Afterwards though I was really overheating and had to go sit outside.  I am going to melt this summer!

It was a fun workout - I'm liking the focused pieces as well.  I think we can all benefit from good technique and all need to be reminded of it at times so this 'cycle' will be a good thing to reinforce this.

The Jac-Jack WOD - Saturday in the Park

Another Saturday Crossfit session at City Beach.  Tim was supposed to be coaching and we'd met earlier in the week to discuss the WOD that I'd made up (see post below).  I got woken up by a text at midnight the night before from him telling me that Jack would be coaching as Tim couldn't make it.

Started off the WOD with a good warm-up.  Jack was great at taking charge and clearly explaining things to the group many of whom were new to Crossfit.  He however followed this by a nasty sprint to the corner of the field, up the hill, around two trees and back.  I knew that this was to set the groups but it hurt all the same.

WOD #2 (groups of 4)
all 4 - walking lunges from the cricket pitch to the playground wall
150 air squats (as a team) shared however you want
everyone runs back to the cricket pitch (teams stay together)
all 4 - backwards crab walk from the cricket pitch to the playground wall
150 tricep dips on the wall (as a team) shared however you want
everyone runs back to the cricket pitch (teams stay together)
all 4 - burpee broad jumps from the cricket pitch to the playground wall
150 box jumps on the wall (as a team) shared however you want
everyone runs back to the cricket pitch (teams stay together)
in pairs - wheelbarrow from the cricket pitch to the playground wall
150 pushups (as a team) shared however you want - Didn't do these

Decided to move the start halfway to the wall (rather than from the cricket pitch which was quite far).  I don't really know how it happened but it seemed that the first group asked for/ started doing the 150 reps as a group rather than one person working at a time.  It was okay as people were getting a workout but it was also a little disappointing as the camaraderie  that I was hoping for in the groups changed - rather than 3 people encouraging/ cheering for one person everyone was just going about their business so that was a bit of a fail.  On the plus side however everyone thought it was quite hard and had a good time I think working through it.

Personally, I struggled with the backward crab walk - it really out a strain on my shoulder - I think the weight and the angle more than anything as I had no problem with bear crawls and the wheelbarrow - which I walked all of (stopping only once halfway).  I also jumped the box jumps on the wall which is an improvement over previous workouts.

WOD #3 (groups of 4)
40 reps (each person) sit up med ball pass in teams

There were no medicine balls for this as Jack didn't get a chance to pick them up so we just did high fives which worked equally as well and was quite fun as you could hear the other teams counting so it was a little competitive.  I liked this one.

WOD #4
4 minute AMRAP
run/weave around 5 trees
then 1 situp, 1 pushup, 1 squat
2 situps, 2 pushups, 2 squates
3...  keep going
at 2 minutes run/weave around 5 trees  and continue reps

I got 8/ 8 (8 full rounds plus 8 pushups)

Was fun though the first all out sprint around the trees with everyone going at once was a little chaotic - fun, but chaotic.

It was a good day, great WOD's.  Interesting knowing what's coming and that it was me who was challenging all the people who chose to come out that day.  I'm glad it wasn't until the end that Match told people that I'd made up the workout - and it was good that I did it so that people couldn't hate me for it... haha.

Afterwards, we were an attractive bunch (tongues out) for the group photo.

Photo Credit