Today was a wicked day for reaching some crossfit goals I'd set for myself/ have been working on over the past few months...
-I finally did an unassisted pull-up (no bands) - it was only one BUT I did it and it was witness... it wasn't pretty but still one step to being better... Coach Jack saw it!
-also, while playing around after the WOD I tried to get on the rings - set up for a ring dip - and I was finally able to get both my arms locked out at my side - I'd been able to get one but never both but today - success! I could even hold it for a few seconds.
I'm seeing the improvements from all the shoulder work we seem to have been doing - quite happy about it!
More on tonights WOD - Naughty 40 - tomorrow...
Wednesday, November 16, 2011
Tuesday, November 15, 2011
11/14 - it has to get easier from here...
First WOD of the week... first WOD back after the Affiliate Cup... Match made a comment before we started that it was most definitely a WOD that would make us feel like we'd accomplished something this week... I hope it gets easier from here - it has to get easier from here (or maybe my body will catch up on rest)...
WOD #1
21-15-9
Clean & press (30/45kg)
KB swings (16/24kg)
Run 600m
9-15-21
KB swings
Clean & press
22:14 (23kg/ 16kg KB-Rx)
This was hard. I was tired. But I managed to make it through. Thankfully there were no squats as that might have done me in completely.
I completed the WOD with the weight that I started which I was happy with. At one point Match came by and asked if I wanted a lighter KB or to drop 5kg off the bar but I said no. I was still banging out sets of 5 at a time at that point and figured I could keep it up. The run was a nice change of pace from the lifting but I could really feel the fatigue in my legs from the weekend. I was last to head out on the run but came in quite close to the second last person - steady pace on the run helped - not going out too fast.
Increasing reps in the second set was hard - knowing you only had one round left but realizing it was 21 reps - but made it. Two of my favorite Crossfit movements so it was a good but tough start to the week.
Leaving for the Cook Islands on Thursday so will try and get two more workouts in before then but that will depend on how I feel. Regardless, I'm going to do Annie, 100 burpees for time and one yet to be determined WOD (made up by Tim and Jack) while I'm there and hopefully find outrigger crews to race with in the 18km iron and/or the 36km round Raro change race - fingers crossed!
WOD #1
21-15-9
Clean & press (30/45kg)
KB swings (16/24kg)
Run 600m
9-15-21
KB swings
Clean & press
22:14 (23kg/ 16kg KB-Rx)
This was hard. I was tired. But I managed to make it through. Thankfully there were no squats as that might have done me in completely.
I completed the WOD with the weight that I started which I was happy with. At one point Match came by and asked if I wanted a lighter KB or to drop 5kg off the bar but I said no. I was still banging out sets of 5 at a time at that point and figured I could keep it up. The run was a nice change of pace from the lifting but I could really feel the fatigue in my legs from the weekend. I was last to head out on the run but came in quite close to the second last person - steady pace on the run helped - not going out too fast.
Increasing reps in the second set was hard - knowing you only had one round left but realizing it was 21 reps - but made it. Two of my favorite Crossfit movements so it was a good but tough start to the week.
Leaving for the Cook Islands on Thursday so will try and get two more workouts in before then but that will depend on how I feel. Regardless, I'm going to do Annie, 100 burpees for time and one yet to be determined WOD (made up by Tim and Jack) while I'm there and hopefully find outrigger crews to race with in the 18km iron and/or the 36km round Raro change race - fingers crossed!
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| One the last 5 reps of the clean and press (source) |
Monday, November 14, 2011
11/12 - Affiliate Cup...
Affiliate Cup Recap…
Saturday was AWESOME!!! It was my first time competing in a Crossfit competition and even though there was a ton of nervousness and it was an extremely long day I loved it.
My team awesome team of four was Adam, Ross, Lisa and myself. We were in the beginner category along with two other Cooee teams (there were 13 teams in the beginner category
WOD #1
Barbell Run
2 40kg barbells for beginners
As a team complete a 1600m run carrying both weighted barbells below the shoulders – the team must cross the finish line together. If a bar is placed on the ground there will be a 10 squat penalty to be completed once the run is finished.
11:22 (1st overall)
We were in the first group to go and had a pretty decent strategy of stretcher carrying both barbells in pairs (guys and girls). We started out with the boys carrying and took off faster than anyone else – it seemed most teams were walking – and immediately were in front on our own. It was a steady pace and we communicated and worked well in our transitions. Towards the end of the second lap however our grip strength was failing – it was becoming quite difficult to maintain the stretcher carry and we switched to one bar for the boys and one for the girls held on our bent arms – this worked because both people could still run forwards however Lisa and I were struggling – Ross took one barbell on his own and Adam took most of the other while Lisa and I helped as best we could on either end and we finished like this. It was a good start to the day.
The other Cooee Beginner teams were 3rd and 4th – solid showing.
WOD #2
KB/ Burpee Broadjump
Male – 20kg KB, Female – 16kg KB
In pairs (male/female) – one pair works on KB swings – only one person working at a time while the other pair completes 40m (approx.) of burpee broadjumps (alternating guy/girl for the distance). Once burpees are completed team sprints back and switches. Each pair does both the swings and burpees twice. Score is finish time minus number of KB swings (in seconds).
2:49 (6th overall)
This was a pretty straightforward WOD and the burpees didn’t hurt too much because there was too much else to focus on (full partner extension, tagging partners hand, hands behind their feet, burpee, big jump, full extension, repeat) which also made the distance pass quicker. The KB swings were Russian swings so elbows just had to be above shoulders – we typically only do American swings so it required focus to not swing too high (to get more reps completed). Again our team had great communication on this one.
All Cooee Beginner teams were top 5 after these two WODS!
WOD #3
“Sam”
250 DU’s (or 750 SU’s) – whole team either does DU’s or SU’s
200 Wall-balls (8kg male/ 5kg female bottom line for both)
150 Deadlifts (70kg male/ 50kg female)
3km row
15 minute cut-off
To be completed as a team. All reps of each exercise to be completed before moving on to the next exercise. One person working at a time, one person must be on the rower at all times until 3km completed.
14:54 (3rd overall)
This was a really fun WOD and worked to some of our strengths both with what we had been practicing at team training (switching out to complete a large number of reps) and also our skills from everyday training (DU’s). It also had one of our major weaknesses – wall-balls. We don’t have the proper equipment at the moment to do these at our box so we struggled here. We were however one of only 18 (total 41 teams) to complete this WOD under 15 minutes.
Adam jumped on the rower straight off as Ross, Lisa and I killed on the DU’s – I managed to string together 31 at one point, not quite my best but up there. We were quickly onto the wall-balls but got several no-rep calls with either inability to get above the line or not getting enough depth on the squat. It was a struggle but we made it through. During this time Ross switched out with Adam on the rower followed by a short stint by both Lisa and I. I didn’t get too far and although I could have done more I switched out when Adam came back because my feet weren’t really strapped in (little feet). Adam was able to finish however while we were doing our deadlifts and then the 4 of us banged out the 150 seconds before the cut-off. It was a lot of fun and non-stop. Again, our communication really helped.
All Cooee beginner teams were in the top 5 meaning we all got into WOD #4 – the final WOD.
All Cooee beginner teams were in the top 5 meaning we all got into WOD #4 – the final WOD.
WOD #4
Squat Cleans/ Sprints
In pairs (males and females working together on difference bars).
7 minute AMRAP
Minutes 1,3,5 – max squat cleans per pair (40kg/20kg)
Minutes 2,4 – max sprints (approx. 40m)
One person in the pair working at a time for both squats and sprints. 1 point for every squat clean, 2 points for every sprint (there/back) – both partners had to be back on the mat before squat cleans could start again after sprinting.
(don’t know our final score)
Our team struggled with the squat cleans though it seemed were pretty much solid on the sprints. Lisa and I did 61 squat cleans and 30 sprints (15 there and back) but it wasn’t enough for us to place in the top 3 – however – the other two Cooee teams represented – 2nd (Shonelle, Esther, Vinnie, Dozer) and 3rd (Vicki, Jeni, Oli, Dom) overall for the day. A great showing for the box!
Our intermediate team also had a solid showing placing 6th (Angie, Kirsten, Jack and Pete) and just barely missing the final WOD.
Congrats to everyone from Cooee who competed. Big thanks to Tim who coached us all day and to Match who judged so that we as athletes didn’t have to (and it was agreed upon by all that he probably worked the hardest all day). Also much appreciation to everyone else who came along to cheer us on – it was great to have that support. Go green!
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| Ross, Adam, Jac, Lisa |
Friday, November 11, 2011
11/10 - thrusters and burpees... oh my!
Strength: Work up to your 1 rep max split jerk
30kg
I didn't go very hard on the split jerk - my PR is 45 but at 30 my shoulder was hurting so I decided not to push it any further with the comp on Saturday.
WOD:
15, 12, 9, 6, 3, 6, 9, 12, 15
Thrusters (30/45kg)
Burpee bar hops
17:36 (18kg)
This one hurt! I went light because of the Affiliate Cup coming up on Saturday but even with the 18kg bar it was hard. Shoulders and legs were just tired - during and after and more-so today... definitely feeling it. There was a 25 minute cut-off and I'm pretty sure I'd have taken that long if I went any higher in weight - I can't imagine doing 23kg thrusters at this point but perhaps it's also just a bit of cumulative fatigue (I haven't been sleeping well*) and my shoulder acting up (taking care of that today)...
*I've been trying to get lots of sleep - actually getting to bed early but I'm still not sleeping well. Need to figure this out because I'm really starting to feel it - just want to sleep all.the.time!
I'm going on vacation next thursday so hopefully that helps though there will be crazy jetlag I'm sure. I asked Jack and Tim (two of my coaches) to write a couple of WODs for me that I'll promise to do along with 'Annie' while I'm gone. Jack has already told me that one of them will be 100 burpees for time - so not looking forward to this but I *will* do it. This is a new me - planning to do WODs on vacation... crazy - good crazy!
Affiliate Cup tomorrow... GO COOEE!!!
30kg
I didn't go very hard on the split jerk - my PR is 45 but at 30 my shoulder was hurting so I decided not to push it any further with the comp on Saturday.
WOD:
15, 12, 9, 6, 3, 6, 9, 12, 15
Thrusters (30/45kg)
Burpee bar hops
17:36 (18kg)
This one hurt! I went light because of the Affiliate Cup coming up on Saturday but even with the 18kg bar it was hard. Shoulders and legs were just tired - during and after and more-so today... definitely feeling it. There was a 25 minute cut-off and I'm pretty sure I'd have taken that long if I went any higher in weight - I can't imagine doing 23kg thrusters at this point but perhaps it's also just a bit of cumulative fatigue (I haven't been sleeping well*) and my shoulder acting up (taking care of that today)...
*I've been trying to get lots of sleep - actually getting to bed early but I'm still not sleeping well. Need to figure this out because I'm really starting to feel it - just want to sleep all.the.time!
I'm going on vacation next thursday so hopefully that helps though there will be crazy jetlag I'm sure. I asked Jack and Tim (two of my coaches) to write a couple of WODs for me that I'll promise to do along with 'Annie' while I'm gone. Jack has already told me that one of them will be 100 burpees for time - so not looking forward to this but I *will* do it. This is a new me - planning to do WODs on vacation... crazy - good crazy!
Affiliate Cup tomorrow... GO COOEE!!!
Thursday, November 10, 2011
11/9 - Last night 'Claudia' and I got it on again...
Last night 'Claudia' and I got it on again and I won. PR! By almost two and a half minutes... and once again it was a little emotional and probably harder this time than last knowing I could - would - be faster - and alone, with just my thoughts pushing me, not as much cheering.
Strength: Work up to your 3 rep max back squats
55kg
I PRed on this one getting up to a 1RM of 55kg besting my previous from a few weeks back of 50kg. I didn't even try to go to a higher weight with the comp this weekend. No need to push it, I just wanted a new PR.
WOD: Benchmark “Claudia”
5 rounds -
20 KB swings (16/24kg)
400m run
16:57 Rx (previous time was 19:26 on September 1st)
I was both excited to re-do this WOD and dreading re-doing this WOD. The excitement came in getting to see how much I've improved in two months of Crossfit and how much time I could take off this time. The first time I did Claudia it was about surviving it, about Rx-ing it (first WOD I ever Rx-ed) - this time I knew it'd be harder, faster... that was where the dread came from.
Match was coaching us but jumped in with Jack and I to do the workout which was fine by both of us but I had less of someone in my face (like Tim was last time) - this time it was all on me and I could feel it. It was truly mental. After the first round every time I stared down the kettlebell after the run I made a deal with myself - 5 reps at a time. But once I picked it up I knew that putting it down and then starting again would be more effort than just banging out more reps. I went 20 straight in the first round, and then 10 at a time for the next 3 and 10-5-5 for the final round.
The 400m runs were hard. Running is not my strong suit at all and the 400m is exceptionally hard for me but it was just one step at a time through each one.
After it was all over I collapsed in a heap on the floor of the box... Jack was trying to ask me how much I'd taken off my time and I was just struggling to breath through the emotion of it all... not quite as much as last time but there were still a few tears behind my eyes... it was tough all around and somehow I think that this will always be an emotional WOD for me just because of how it went down the first time - how it showed me what I was made of...
The last time (first time) I did 'Claudia':
Strength: Work up to your 3 rep max back squats
55kg
I PRed on this one getting up to a 1RM of 55kg besting my previous from a few weeks back of 50kg. I didn't even try to go to a higher weight with the comp this weekend. No need to push it, I just wanted a new PR.
WOD: Benchmark “Claudia”
5 rounds -
20 KB swings (16/24kg)
400m run
16:57 Rx (previous time was 19:26 on September 1st)
I was both excited to re-do this WOD and dreading re-doing this WOD. The excitement came in getting to see how much I've improved in two months of Crossfit and how much time I could take off this time. The first time I did Claudia it was about surviving it, about Rx-ing it (first WOD I ever Rx-ed) - this time I knew it'd be harder, faster... that was where the dread came from.
Match was coaching us but jumped in with Jack and I to do the workout which was fine by both of us but I had less of someone in my face (like Tim was last time) - this time it was all on me and I could feel it. It was truly mental. After the first round every time I stared down the kettlebell after the run I made a deal with myself - 5 reps at a time. But once I picked it up I knew that putting it down and then starting again would be more effort than just banging out more reps. I went 20 straight in the first round, and then 10 at a time for the next 3 and 10-5-5 for the final round.
The 400m runs were hard. Running is not my strong suit at all and the 400m is exceptionally hard for me but it was just one step at a time through each one.
After it was all over I collapsed in a heap on the floor of the box... Jack was trying to ask me how much I'd taken off my time and I was just struggling to breath through the emotion of it all... not quite as much as last time but there were still a few tears behind my eyes... it was tough all around and somehow I think that this will always be an emotional WOD for me just because of how it went down the first time - how it showed me what I was made of...
The last time (first time) I did 'Claudia':
Wednesday, November 9, 2011
Swimming WOD... kinda...
So tonight I had to a swim test for my paddling club (it's a requirement outlined by the Australian Outrigger Canoe Racing Association - AOCRA - which is the governing body for all of outrigger in Australia).
Now I need to preface this by saying that I can't swim - I know I could swim enough to save my life but I don't swim for fun - I tend to sink. Ear infections as a child kept me from learning this little skill. Though the strange thing is that I really love the water - being in it or on it just not swimming for the sake of swimming.
In order to pass the qualifications set out by AOCRA we had to do the following:
400m swim (8 lengths of the pool)
5 minutes of treading water
I did both successfully though my swimming was both slow and uncoordinated. Either I float on my back and kick my legs (not using my arms) or I'm on my stomach and using my arms but forgetting to kick. It wasn't pretty but it got done.
The treading water wasn't so bad - could have done that for quite some time which is an odd contrast to my swimming ability but alas... done for another year.
Now I need to preface this by saying that I can't swim - I know I could swim enough to save my life but I don't swim for fun - I tend to sink. Ear infections as a child kept me from learning this little skill. Though the strange thing is that I really love the water - being in it or on it just not swimming for the sake of swimming.
In order to pass the qualifications set out by AOCRA we had to do the following:
400m swim (8 lengths of the pool)
5 minutes of treading water
I did both successfully though my swimming was both slow and uncoordinated. Either I float on my back and kick my legs (not using my arms) or I'm on my stomach and using my arms but forgetting to kick. It wasn't pretty but it got done.
The treading water wasn't so bad - could have done that for quite some time which is an odd contrast to my swimming ability but alas... done for another year.
Tuesday, November 8, 2011
11/7 - PR's and KB's
Strength: Work up to your 1 rep max clean
Max. 40kg - new PR!
Probably could have gone a bit heavier but my shoulder was still a little unhappy from last week so I didn't want to push it with the comp this weekend. It was nice working through this with Angie and trying to keep up with her.
WOD
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
KB swings or KB snatches
Cleans (35/50kg)
Sit-ups
9:48 (16kg KB, 28kg cleans)
This was a great WOD. Steady through all the reps. I'm always a fan of KB swings and the 28kg felt pretty good after the strength WOD. Solid.
Before the WOD we were playing around with pull-ups. Angie mentioned that an unassisted pull-up is mentally challenging but that she can do it with the yellow band (multiple reps) - and the yellow band is pretty tiny - I wasn't sure I could do one with just yellow but I did manage a single rep. After the WOD I was goofing around and tried an unassisted pull-up and was *thisclose* to doing one. All subsequent attempts were futile as my hands were having no part of it but... getting there. Have a couple weeks to meet my goal.
Max. 40kg - new PR!
Probably could have gone a bit heavier but my shoulder was still a little unhappy from last week so I didn't want to push it with the comp this weekend. It was nice working through this with Angie and trying to keep up with her.
WOD
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
KB swings or KB snatches
Cleans (35/50kg)
Sit-ups
9:48 (16kg KB, 28kg cleans)
This was a great WOD. Steady through all the reps. I'm always a fan of KB swings and the 28kg felt pretty good after the strength WOD. Solid.
Before the WOD we were playing around with pull-ups. Angie mentioned that an unassisted pull-up is mentally challenging but that she can do it with the yellow band (multiple reps) - and the yellow band is pretty tiny - I wasn't sure I could do one with just yellow but I did manage a single rep. After the WOD I was goofing around and tried an unassisted pull-up and was *thisclose* to doing one. All subsequent attempts were futile as my hands were having no part of it but... getting there. Have a couple weeks to meet my goal.
Sunday, November 6, 2011
11/5 - Team Training...
Yesterday was our final day of team training before the Affiliate Cup next weekend - this week thankfully it wasn't the day after Murph. I was the only person on my team there so I filled in with Vicki, Oli and Dom who were missing Jeni. It worked well.
WOD #1
Benchmark WOD Annie as a team - each member must complete 25 reps in a row before switching
100 pull-ups
100 push-ups
100 sit-ups
100 squats
11:41 (approx.) - Vicki and I used the red bands for the pull-ups, I did the push-ups on my knees. Was steady to bang this out as a group.
The final three WODs were all chosen out of a hat (one by each team) and they were quite fun - definitely better than some of the ones remaining in the hat after we were done (I read them).
WOD #2
Lift a total of 3000kg of weight overhead as a team with only one person lifting at a time - all four teammates have to use the same weight.
5:21 (approx.)
This was a tricky one to sort out at the beginning to try and maximize weight and minimize reps. We went for 100 reps of 30kg but might have been better off with 25kg and a few more reps. The boys did most of the work on this one - I think I was banging out 5 reps at a time with Vicki much the same as it was pretty much our max. weight for clean and presses so it took us more time to do them. Dom was solid snatching the bar like it was nothing and Oli knocked out the clean and presses quite quickly so hard to know if lighter would have been better... something to think about if faced with this again.
WOD #3 (chose by Vicki)
Accumulate a total of 500 points skipping
-1 point for a single under
-2 points for a double under
3:07
This was solid. We stood in a circle and whenever the person skipping tripped up the next person went even if it they'd only managed a few reps. I didn't beat my max. rep of 32 DU's but I did get some pretty solid numbers with my speed rope a few times which was awesome. It was also great that we could all do DU's - I can't imagine having to do this WOD with single unders. I liked it, my style.
WOD #4 (this sucked!!!)
400m run - once all teammates are back in the box...
200 box jumps (24" boys, 20" girls - must use the same box - had to rotate it when switching up)
400m run - once all teammates are back in the box..
100 KB swings (16kg for boys, 12kg for girls)
400m run with 4 KBs (10,12,14 and 16kg)
15:58
This was hard - initially we were only told about having to complete (as a team) 200 box jumps - as the clock was counting down Match announced that we had to complete a 400m run as a team first before we could start. This was hard for me as I'm a slow runner and I knew I'd be holding my team back so I focused on staying with the pack - and we all finished pretty much as a group (all three teams). The boys started on the box jumps which was great as it gave me a chance to catch my breath - they alternated in sets of 5 and then flipped the box for Vicki and I. Since Vicki and I don't jump right back at the bottom of the jump we had decided in advance to alternate every jump so it gave us time to reset which the other was jumping. We were facing each other on the box and it worked really well. All I did was stare at her feet and when they hit the ground I went. It did take a lot of focus to stand fully upright on top of the box (new ROM) versus extending on the jump down. I did however fully enjoy the 20" box after doing Jack's WOD on monday with the 24" box. And to think it was only a few months ago where I was only stepping up - progress... yay!!
Once we finished the box jumps we were then told we had another 400m run as a team (which I had expected after the first surprise). Our team was out the door first but Shonelle, Ester and Dozer weren't far behind us and catching up quickly - I knew I just had to stay in front of Ester and I pushed really hard to ensure that I did - BUT.... upon getting back to the box we were greeted with two KB's and told we had 100 reps. EVIL... but Dom and Oli went first and got 20 done each then Vicki followed with another 20. I wasn't sure how many reps I'd get through but once I started I knew I could do another 20 since we only had the 12KB (nice and light!)... as we were getting close to finishing Match was putting out more KB's for each group which was oddly suspicious as I asked Tim what was next and he told me nothing - liar... haha. I knew it and called him on it and got the best smirk ever. As we finished Match once again informed us we had another 400m run but this time with all the KB's he'd given us. I got the 10 but it didn't really matter so much about the weight - it was just awkward - there is no good way to run with a KB. We finished up and thankfully were actually done.
It was interesting to continually be surprised by what was next - the first 400m run was a complete surprise but you didn't have much time to think about it as it was just time to go and we all did. Towards the end however it was scary to think what might be next, the constant expectation of more. Heh.
Was good training. Awesome to see the different strategies and to get thinking about how we'll do things the day of... it'll be nice having a coach who is coaching us rather than making up (evil!) WOD's for us... haha.
Thanks Match and Tim for training us and Jack and Tim for coming up with the hat full of WODs...
WOD #1
Benchmark WOD Annie as a team - each member must complete 25 reps in a row before switching
100 pull-ups
100 push-ups
100 sit-ups
100 squats
11:41 (approx.) - Vicki and I used the red bands for the pull-ups, I did the push-ups on my knees. Was steady to bang this out as a group.
The final three WODs were all chosen out of a hat (one by each team) and they were quite fun - definitely better than some of the ones remaining in the hat after we were done (I read them).
WOD #2
Lift a total of 3000kg of weight overhead as a team with only one person lifting at a time - all four teammates have to use the same weight.
5:21 (approx.)
This was a tricky one to sort out at the beginning to try and maximize weight and minimize reps. We went for 100 reps of 30kg but might have been better off with 25kg and a few more reps. The boys did most of the work on this one - I think I was banging out 5 reps at a time with Vicki much the same as it was pretty much our max. weight for clean and presses so it took us more time to do them. Dom was solid snatching the bar like it was nothing and Oli knocked out the clean and presses quite quickly so hard to know if lighter would have been better... something to think about if faced with this again.
WOD #3 (chose by Vicki)
Accumulate a total of 500 points skipping
-1 point for a single under
-2 points for a double under
3:07
This was solid. We stood in a circle and whenever the person skipping tripped up the next person went even if it they'd only managed a few reps. I didn't beat my max. rep of 32 DU's but I did get some pretty solid numbers with my speed rope a few times which was awesome. It was also great that we could all do DU's - I can't imagine having to do this WOD with single unders. I liked it, my style.
WOD #4 (this sucked!!!)
400m run - once all teammates are back in the box...
200 box jumps (24" boys, 20" girls - must use the same box - had to rotate it when switching up)
400m run - once all teammates are back in the box..
100 KB swings (16kg for boys, 12kg for girls)
400m run with 4 KBs (10,12,14 and 16kg)
15:58
This was hard - initially we were only told about having to complete (as a team) 200 box jumps - as the clock was counting down Match announced that we had to complete a 400m run as a team first before we could start. This was hard for me as I'm a slow runner and I knew I'd be holding my team back so I focused on staying with the pack - and we all finished pretty much as a group (all three teams). The boys started on the box jumps which was great as it gave me a chance to catch my breath - they alternated in sets of 5 and then flipped the box for Vicki and I. Since Vicki and I don't jump right back at the bottom of the jump we had decided in advance to alternate every jump so it gave us time to reset which the other was jumping. We were facing each other on the box and it worked really well. All I did was stare at her feet and when they hit the ground I went. It did take a lot of focus to stand fully upright on top of the box (new ROM) versus extending on the jump down. I did however fully enjoy the 20" box after doing Jack's WOD on monday with the 24" box. And to think it was only a few months ago where I was only stepping up - progress... yay!!
Once we finished the box jumps we were then told we had another 400m run as a team (which I had expected after the first surprise). Our team was out the door first but Shonelle, Ester and Dozer weren't far behind us and catching up quickly - I knew I just had to stay in front of Ester and I pushed really hard to ensure that I did - BUT.... upon getting back to the box we were greeted with two KB's and told we had 100 reps. EVIL... but Dom and Oli went first and got 20 done each then Vicki followed with another 20. I wasn't sure how many reps I'd get through but once I started I knew I could do another 20 since we only had the 12KB (nice and light!)... as we were getting close to finishing Match was putting out more KB's for each group which was oddly suspicious as I asked Tim what was next and he told me nothing - liar... haha. I knew it and called him on it and got the best smirk ever. As we finished Match once again informed us we had another 400m run but this time with all the KB's he'd given us. I got the 10 but it didn't really matter so much about the weight - it was just awkward - there is no good way to run with a KB. We finished up and thankfully were actually done.
It was interesting to continually be surprised by what was next - the first 400m run was a complete surprise but you didn't have much time to think about it as it was just time to go and we all did. Towards the end however it was scary to think what might be next, the constant expectation of more. Heh.
Was good training. Awesome to see the different strategies and to get thinking about how we'll do things the day of... it'll be nice having a coach who is coaching us rather than making up (evil!) WOD's for us... haha.
Thanks Match and Tim for training us and Jack and Tim for coming up with the hat full of WODs...
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