6/12 – Rowing and Snatching

WOD

7 rounds

200m row

10 power snatches (50/30kg)

16:28 Rx

This was fun yet also challenging (aren’t they all?).  I was partnered with Tara and though she called me a bully for making her go first it was amazing and astonishing to watch her power through it – unbroken!  I knew it’d take me a little longer.  She didn’t kill herself on the row holding a solid yet breathable pace and then smashed out all the snatches – again, UNBROKEN.  Unbelievably awesome.

When it was my turn I started to get a bit nervous and also think what my plan would be.  I thought about trying to hold a 2:10/500m split on the row as long as it seemed manageable/ not too full on and then break up the snatches but as little as possible – was thinking 5-5 until T suggested that I try and hold 6-4 throughout.  Solid plan.

At the 3-2-1-go… I started on the row and before I knew it I was holding about a 2 minute/ 500m split.  I noted that I was only going 26 strokes per minute – steady and focused on my breathing – not too labored.  It felt okay so I went with it not sure how long it’d hold there for throughout the WOD.  I’m happy to say however that it held.  I managed between 1:55- 2:05/ 500m splits throughout with my stroke rate never going above 30 strokes per minute.  Solid.  Definitely happy with this even as my forearms started cramping up in later rounds.  I definitely didn’t grip the rower handle, just linked my fingers over it and went.  Again, I can’t say just how happy I was with this – I felt strong and this wasn’t hard for me to hold.

The snatches were hard.  I powered through 6-4 in the first few rounds with solid technique but then it started to deteriorate from there.  I managed to keep the 6-4 rep scheme except for I think rounds 5-6 in the middle where I broke it up to 3-4-3 and 4-3-3.  I really didn’t want to pick up the bar.  It was on round 5 that I asked where I was thinking it was my second last round, when T noted that it was round 5 and I knew that I had 20 more snatches after I’d finished the last few reps I almost cried.  It was definitely hurting.  It’s funny how quickly 30kg can feel really heavy.  It was amazing to have people cheering me on in the last few rounds.  I knew Steph was warming up upstairs – I was watching her during the row to change my focus on and could hear her when I was on the snatches (thanks girl!) and on the last round Cam also came around and was counting for me along with T.  Throughout the WOD I was neck and neck with Nadene and really wanted to catch her on the last round.  I banged out the first 6 then didn’t quite want to finish but saw her put the bar down and picked mine up.  Unfortunately she only had 2 reps to go and I had 4 so she just edged me out but we both agreed in the end that it was awesome to have someone pushing us.  Solid effort all around and so much hurt.  I can’t even describe how broken I felt afterward.  Definitely did not have the energy to do anything else.

I am glad I did it though – I know how far I can push myself and keep going especially knowing the end is in sight.  I gotta say though that 7 rounds is just painful.  Five would have been enough – it’s the limit and then the last two rounds feel like just holding on.  Happy to have finished within the 18 minute time cap too!

6/11 – Heavy Deadlifts, Short WOD

WOD

5-4-3-2-1

Deadlift (90/130kg)

Burpee Box Jump Overs (18/24”)

2:42 Rx

Was a very quick WOD tonight.  After an extensive KB warm-up wherein Coach Scotty had me demonstrate the KB clean portion – then proceeded to note how if he stood really close to me I still wouldn’t hit him as the KB should be moving upwards – and then stood really close to have me demonstrate – I almost conceded to the pressure, too much stress – but thankfully didn’t hit him.  Even still he made me demonstrate the burpee box jump overs (I’m beginning to feel like the demo queen as Coach Tara had me demo all the movements as well during the rope climb WOD on the weekend)

Wasn’t sure that I’d do Rx for the WOD… Brendo was wondering aloud the same thing as the weight was heavy but in the end we both challenged ourselves and it was good, I need to keep doing this.  I managed to go unbroken though all the deadlifts though there were a few towards the end that weren’t pretty and needed a bit of extra shuffling to get the weight fully locked out on the top.  Around the set of 2 it felt like more than my PR, ridiculous how quickly that changed but I managed knowing there were so few left.

The burpee box jump overs were fine though again, the 18” box could have been 30” for what it felt like.  I couldn’t just right over top like some were doing but rather jumped onto then off of and when I landed on the ground on the otherside I pretty much just crumpled to the ground as my legs weren’t doing much in the way of supporting me.  A couple of times I actually scared myself with how close my face came to the top of the box when I did this (I was turning 180 degrees in mid air on the descent).  Thankfully there were no face plants, that would have sucked. 

I got a little confused on the set of 5 thinking I’d only done 4 burpee box jump overs but turns out it was 5.  After a brief pause it was back to the deadlifts.  I’m really glad I went Rx, it was definitely a challenge but my time was still fairly respectable for the design of the workout.  Happy it was short as well even though it felt a million times harder.  Love the challenge.

6/10 – Running Sprints

WOD

200m run

400m run

600m run

400m run

200m run

As much rest as required between rounds (within reason)

39.0/1:32.9/2:41.0/1:37.7/44.7

Nothing like waking up on a Monday morning and seeing running sprints as the WOD.  It was so tempting to skip but I know that I need WODs like this to get better and I haven’t been training much these past weeks with the multitude of things going on so knew I had to go.  Plus, primal is coming up quite quickly.

We did the usual running warm-up (the one I probably hate more than anything actually), some mobility and then a few easy sprints before starting into the WOD.  We worked in partners so while one was running the other was resting and there was also some ‘additional’ rest in between so that you were actually ready to go again.

In the first two specifically I realized both that I have no idea how hard to start out in order to maintain my pace over the entire distance and also that my runs during WODs are definitely not as fast as they could be – they definitely do not feel like they did when it was solely a run I was focusing on.  Ouch.

I’m pretty sure that the first two were negative splits (if we were timing that way) as I definitely just struggled to hold on toward the end.  I tried pacing myself a little better on the 600m which I think I did – a little.  The 400m was fun as Cam started not far behind me and we made the turn at the 200m mark at about the same time – he made some comment about ‘let’s do this back’ or something which made me try and hold on to his pace (definitely faster than mine alone would have been).  At about 100m to go I wanted to drop way off, it hurt more than anything that has hurt in a while.  My lungs were burning and I’m not sure how my legs continued to turn over but my pride was getting in my way.  I dropped back a few steps more but still hung on as best I could.  As we made the last turn with 25m to go I kicked it up a gear and gave it my all.  I didn’t want him to beat me.  I past him a few steps from the finish and we managed to finish in the same time – this made me really happy and also made me want to puke.  I didn’t want to do the last 200m.

Cam went out first on the last run, I tried to pace myself better than I had the first go round and think I did.  It also helped knowing I was nearing the end.  I pushed, gave it my all and came in strong.  Immediately I wanted to vomit.  I walked a bit and kneeled over a lot all while trying to feel ‘normal’ again.  Cam came around and said ‘how you doing tiger’ and I’m pretty sure my only response was a grunt.  I then proceeded to vomit not long after that.  Leave it to running to bring pukie around every time.  Ugh.  But I did it.  I’m better for it and know what I’m capable of.  I’m also really stoked to only have dropped off my 200m and 400m by 5 seconds on the second go round – definitely helped by having someone to chase!

6/8 – ASG WOD

Caught up with both Sharon and Angie for coffee on Saturday.  Let the return to regular Foam dates commence!  I also knew that Angie was planning on hitting up the Albert Street Garage for their 3pm session.  I figured with the timing of it all I’d tag along to say hi to Shonelle and Vini as it’s been too long since I saw them both.  When I arrived I noted that some of my favorite things were programmed for the day – snatches and double unders so I quietly asked Vini if there was space… he said that there was one more spot so I ran to my car and grabbed my bag that was still there from the morning at Southern and quickly changed to avoid any burpee penalties for being late.  Success.  Another bonus was that Ruth was there as well so there was solid girl power all around.

ASG Strength

3RM OHS

45kg (PR)

This was fun.  I think the original plan was 4 or 5 sets of 3 but Angie and I really just wanted some more PR’s.  I know that I was doing 3RM OHS the other week but I couldn’t find the weight I used for that – figure at most it was 40kg but might have only been 35kg.  It was fun though.  We were changing  the weight at one point and one of the guys (3 of them working on the other rack) commented on how we were getting heavy pretty quick and that they needed to step up their game.  That’s when Shonelle pointed out that we had already gone heavier than them.  Oops.  We worked up steading I think doing 15-25-35-40-42.5-45(PR).  It was solid and since Angie was going first once she so easily knocked out the set I had to step up my game and keep pace.  Good times and a new PR for us both.  Loved it.

ASG WOD

15-12-9-6-3

Power snatch (30/45kg)

Double Unders

5:25 Rx

Also a fun one to be working alongside Angie on as we pushed each other the whole way.  She’d get a little ahead of me on the snatches as she could just drop straight to the ground whereas I was catching the bar on my quads so keep the strain off of my shoulder.  I’d gain some ground back on the DU’s and we were neck and neck right down to the wire.  She got my by 3 seconds but it was amazing to push that hard and to be chasing each other throughout.  I was happy with it – my transitions were solid.  I stuck to my plan on the snatches – 8-7 then 4-4-4 and 5-4 followed by 4-2 and then 3.  It worked with minimal resting though in the round of 9 I started to feel my forearms and thought I should be hook gripping but it was too late for me to make the change efficiently.  I managed though. 

It was a solid effort from everyone on the day and I loved it.  Realized that I’ve been missing it and as Vini commented – I always seem to set another PR when I go there so I should be heading there more.  Ha.  A great (and unexpected) afternoon.  Thanks guys!

6/8 – Rope Climb Redemption

WOD

1 rope climb

10 burpees

1 rope climb

20 box jumps (24”)

1 rope climb

30 sit-ups

1 rope climb

40 overhead walking lunges (15kg plate)

1 rope climb

50 double unders

10:40

Not sure if any of you remember this day… the one with the rope that made me cry.  While I have climbed ropes (twice) since then I hadn’t climbed *the* rope or to *the* height that I did that day.  Today that all changed.

We did our warm-up then spent about 15 or so minutes on rope climbing technique practicing locking off, coming down, etc.  I was sharing a rope for all this with Ali, Myra and Gracie.  They were so encouraging having heard briefly of my fear of climbing ropes, having fallen and failed.  They were so supportive though.  At one point Ali comments that I am so much stronger now than last year and surely I could go to the full 15’ but I noted that it was the coming down part, the being tired part that scared me most of all.  I was resigned to just climbing to 12’ for the WOD.  That didn’t last once 3-2-1… was called.

We had partnered up so Ali and Myra had already finished and it was just Gracie and I.  She went first as I was still coming to terms with my nerves that never fail to appear when rope climbs are on tap.  I did the first one and it felt good.  Solid legs and three ups and I was at 15’.  I did it and was slow and controlled on my down climb not wanting to get ahead of myself.  Easy.  I still wasn’t convinced that I’d got his high for the next four though – told myself that I could back out anytime (and just climb lower). 

The burpees were steady and before I knew it – with heart rate elevated – I was staring at the rope again.  Focus.  Once again to 15’, hearing my name being called and encouragement coming from all sides.  I did it.  Controlled down.  Success.

Box jumps were solid.  Rebounding on each pausing briefly a few times at the top trying to breathe and then they too were done.  Rope.  The fear was getting stronger.  I was more tired.  This one was a bit more of a struggle but I knew I could make that line.  Outstretched fingers just barely grazing red tape.  I’d done it and was back to talking myself down – slow decent.  Got it.

Sit-ups were slow but continuous – still feeling the ache in my abs from the previous week but getting through them.  A bit longer to think – stop, just be in the moment – the rope will wait.  But then they were done.  Chalk, a bit of a stare.  Steeling myself for another.  This was the breaking point – I was ready to not go so high, told myself just two pulls but they I was going.  Hand over hand, focused on my feet, trust them, stand up.  It was on this one that I really struggled to get move my feet up to my hands.  It seemed like a million small steps up rather than the trust I had initially but I wanted that mark again.  I’d come this far.  The support and cheering helped urge me on.  I got it.  Four down.

The lunges really hurt, right from the start.  My legs aching more than suspected from being tense on the climbs, being used, being trusted.  I broke them up into sets of 10, shaking out after each one and forcing myself to pick up the plate each time knowing that the final rope climb was that much closer.  The fear started to set in again.  Could I do it?  Did I trust myself not to fall?  When the lunges ended I took my time.  One more rep, one more climb, that was all.  I’d come this far and made that little red mark each and every time.  I couldn’t stop now, it had my name on it.  Encouragement once again all around, in my face, from behind, the other side of the room.  It all helped.  It all got me up that rope.  Slow and steady.  Controlled descent.  And while I still had the DU’s to go I was joyous, happy.  I’d conquered both that rope and the height but also my fear.  My struggling grip and shaky legs.  I succeeded.  Redemption.

Closing out with the DU’s was a bit of a challenge.  Initially I stumbled on the first few reps.  Twice.  I walked outside and found my calm and went from there, breaking them into two solid sets and I was done.  The time was registered but that didn’t even matter.  I was shattered but more importantly I was redeemed.  

I was too tired for sports class but managed to sneak in another WOD at ASG when I just stopped by for a visit... more to come on that in another post...

6/3 – Deadlift PR

WOD

5-3-2-2-1-1-1

Deadlift

70-80-90-95-100-105-110(PR)

Today was  all about the deadlift.  I had wanted a deadlift PR of 110kg before heading off to watch regionals but that didn’t happen.  I wasn’t sure it was going to happen today either but it did.  Thanks Calen!

I knew what I was aiming for and straight up wrote my numbers on the board to work up to that weight – was targeting 105kg (thinking that my previous PR was 102.5kg – it was actually 105kg).  I played around a little in the middle increasing a bit faster and then got the first single at 100kg and it felt good.  We had 3-4 minutes between each set (as called out by Coach Scotty) and so I’d loaded up the bar with 102.5kg and got to talking to Calen.  He asked what I was going for and then questioned that if my previous PR was 102.5kg why was I going for that now – I should just go 105kg.  I was skeptical thinking how hard 105kg would be but then changed out the plates anyway.  It was at this point he followed up with ‘you don’t have to listen to me’… haha.  Too late.  I got 105kg and did a little dance,  PR dance.  It was good.  And then, before I could even think of what I’d go up to next Calen suggested 110kg noting that 105kg looked easy.  He started to set up his angle for filming.  Uh-oh.  As Coach Scotty called us down for the last lift I could sense the camera all ready and knew that because of this I couldn’t miss the lift.  I took my time on the set up, got mentally set and just went for it without a doubt that I’d get it (good mindset) and then I did.  I was super stoked and pushed myself beyond my comfort level with the encouragement of Calen.

Looking at the video my form wasn’t too bad and as Calen confirmed, I could probably go heavier (he suggested even 120kg) so that’s something to work on.  I’m happy for the push and happy for the PR after the past few weeks.