WOD #1
35,30,25,20,15,10,5
KB Swings (24/16)
Double Unders
17:22 - Rx!
I was the last to finish this WOD but I did it Rx on my birthday! That in itself is worth it. And it was hard. Birthday workout - 6:45am after a 6pm class last night. My shoulders felt really tired from last night and the 16kg kettle bell felt crazy heavy - but I did it. I used my new speed skipping rope which was good once I got in the flow of it. I struggled during the 35 and 30 rounds of double unders getting only 3 or so before tripping up which was super frustrating but I just kept at it. I think I get better when I get a little tired because I banged out 23 straight of the 25 and then pretty much did the rest in full sets which was good. I liked this workout even though it felt like a struggle today.
WOD #2
Tabata
Alternating
-hollow dish
-supermans
Now I get to eat cake all day!
Thursday, November 3, 2011
Wednesday, November 2, 2011
11/02 - sprints...
WOD #1
3-6-9-12-15-18
C2B pull-ups
Thrusters (25/35kg)
12:35 (red/orange, 18kg)
Today I learned two things - crab walks are *really* bad for my shoulders (the rotation makes them quite unhappy) and warming up before doing silly things like trying a wall walk is a good thing. Yup, I tweaked my shoulder before this WOD but managed to do it anyway - the presses on the thrusters hurt though.
I used the red/orange bands for the chest to bar pull ups, really needed to focus on a big kick to get them done easier. Started the thrusters with 23kg but after the first two sets I dropped to 18kg because of my shoulder (no point making it worse). I'm getting sick of squats though - even though I fully understand it's an important movement it seems like we've been doing that every WOD for the past week - I know it's just me though.
WOD # 2:
Achieve max number of clean & presses in 10 minutes
Using the same weight as WOD #1
Run 100m on the minute, every minute
51
This was fun but hard. 100 meters is short enough to go all out but makes picking up the bar immediately after finishing quite hard (extremely hard). I managed to keep the sprints under 30 seconds except I think for rounds 7 and 8 where they were just over. I kept thinking long strides on the run and tried to pass people in front of me when I could. I'm glad it was raining, there's something I just love about running in the rain.
Stretched and rolled out my shoulder and iced when I got home, hopefully I can fix it easily and quickly...
3-6-9-12-15-18
C2B pull-ups
Thrusters (25/35kg)
12:35 (red/orange, 18kg)
Today I learned two things - crab walks are *really* bad for my shoulders (the rotation makes them quite unhappy) and warming up before doing silly things like trying a wall walk is a good thing. Yup, I tweaked my shoulder before this WOD but managed to do it anyway - the presses on the thrusters hurt though.
I used the red/orange bands for the chest to bar pull ups, really needed to focus on a big kick to get them done easier. Started the thrusters with 23kg but after the first two sets I dropped to 18kg because of my shoulder (no point making it worse). I'm getting sick of squats though - even though I fully understand it's an important movement it seems like we've been doing that every WOD for the past week - I know it's just me though.
WOD # 2:
Achieve max number of clean & presses in 10 minutes
Using the same weight as WOD #1
Run 100m on the minute, every minute
51
This was fun but hard. 100 meters is short enough to go all out but makes picking up the bar immediately after finishing quite hard (extremely hard). I managed to keep the sprints under 30 seconds except I think for rounds 7 and 8 where they were just over. I kept thinking long strides on the run and tried to pass people in front of me when I could. I'm glad it was raining, there's something I just love about running in the rain.
Stretched and rolled out my shoulder and iced when I got home, hopefully I can fix it easily and quickly...
 |
| C2B Pull-ups - source |
Monday, October 31, 2011
10/31 - choices...
Today was Jack and Tim's 20th birthdays so they each made a WOD, both 20 minute AMRAPs and we had a choice which to do...
The options:
JACK WOD -
6 box jumps
6 toes to bar
6 squat cleans (40/60kg)
1 clean & jerk
7/12 (24" box, 28kg bar, floor for toes to bar)
TIM WOD:
10 power snatch (30/50kg)
10 pistols
100m KB farmers carry (24/32kg)
I chose Jack because I preferred the air conditioned box over the humidity outside (farmer carries).
It hurt. That's pretty much all I can say about it. Hurt. Mostly the squat cleans - I could do without squats for a few days - after Murph friday, wall balls saturday and then today.... ouch.
The box jumps got easier once Match told me to look at the box rather than straight ahead which I was doing - it definitely felt better and I knew just how much effort I needed to put in while having some confidence that I wasn't going to slip off the box and kill my shin (again!). Still, the 24" height was hard - normally Rx is 20" for girls so this was a good test and I managed to do them all.
Toes to bar was the rest portion of this WOD though with there only being 6 it wasn't much of a rest. I need to practice these more (on the floor) so get up to actual hanging toes to bar. Squat cleans were a struggle but I managed them (slooowly!) and the single clean and jerk was oddly fun as it only had to be done once.
I'm not at the box today but I hear the WOD's will be the same and those that were in today just do the opposite. Nice!
The options:
JACK WOD -
6 box jumps
6 toes to bar
6 squat cleans (40/60kg)
1 clean & jerk
7/12 (24" box, 28kg bar, floor for toes to bar)
TIM WOD:
10 power snatch (30/50kg)
10 pistols
100m KB farmers carry (24/32kg)
I chose Jack because I preferred the air conditioned box over the humidity outside (farmer carries).
It hurt. That's pretty much all I can say about it. Hurt. Mostly the squat cleans - I could do without squats for a few days - after Murph friday, wall balls saturday and then today.... ouch.
The box jumps got easier once Match told me to look at the box rather than straight ahead which I was doing - it definitely felt better and I knew just how much effort I needed to put in while having some confidence that I wasn't going to slip off the box and kill my shin (again!). Still, the 24" height was hard - normally Rx is 20" for girls so this was a good test and I managed to do them all.
Toes to bar was the rest portion of this WOD though with there only being 6 it wasn't much of a rest. I need to practice these more (on the floor) so get up to actual hanging toes to bar. Squat cleans were a struggle but I managed them (slooowly!) and the single clean and jerk was oddly fun as it only had to be done once.
I'm not at the box today but I hear the WOD's will be the same and those that were in today just do the opposite. Nice!
 |
| The birthday boys... source |
Sunday, October 30, 2011
10/29 - Affiliate Cup Training
Yesterday was our first day of training for the Affiliate Cup which is in two weeks. Cooee has 4 teams entered - 3 beginner teams and 1 intermediate team. I'm on one of the beginner teams with Ross, Adam and Lisa though Lisa and Adam were unable to make training.
Because of the numbers, Ross and I split onto the other two beginner teams which were missing a guy and girl so it all worked out well. Tim programmed 3 wods for us to do which were perfectly set for all our Murph sore bodies. One team did each of the WOD's then rotated through - each WOD was 5 minutes in total.
WOD #1
One person works at a time - men's weight 35kg, women's weight 25kg:
1 point per deadlift
2 points per sumo deadlift high pull (SDHP)
3 points per clean and press
4 points for snatch
We alternated between boys and girls and gave warnings when we had one rep to go doing anywhere from 5-10 reps at a time. Dom did snatches and the rest of us did the clean and press which was a little slower than deadlifting but worth it for the points. Nobody had any SDHP's (so painful after Murph)
WOD #2
Synchronized wall-balls (mens weight 6kg, women's weight 3kg)
Could only score points for wall-balls if they were in time (from squat through to wall and catch) and also if the two other teammates had their bars locked out overhead (men's weight 40kg, women's 25kg).
This definitely required a lot of communication between those doing the wall balls and those holding up the bars as you didn't want to waste time resting independently so stopping at the same time was required. This was also the first time I have ever done wall balls so it was good practice.
WOD #3
Max box jumps
Had to gather plates and stack them up - each team member got points for their max jump.
I managed 12 20kg plates (approx. 2-1/4 inches each) for a total height of 27" jump. I failed twice at 13 not because I didn't have the height but because I couldn't manage to get both my feet squarely on the plates and stumbled off, the second time scraping my entire shin on the corner which was painful.
Dom had a good point afterwards when we were talking through the WOD in that we should have had a couple red (5kg) and green (10kg) plates at the ready to add to the blues (20kg) so that we could get a few extra points. Good to have this knowledge for anything similar in the future.
Apparently there was an "epic" 4th WOD that is now being saved for next weekend because we were all moving slowly after the first three from two pretty intense days.
A bunch of us went for coffee and breakkie afterwards which was a ton of fun. It's great bonding with new teams and will make the competition a little less scary as we're all in it together! Can't wait.
Affiliate Cup
November 12
Kingsway Sporting Complex
http://www.rexaffiliatecup.com/
Because of the numbers, Ross and I split onto the other two beginner teams which were missing a guy and girl so it all worked out well. Tim programmed 3 wods for us to do which were perfectly set for all our Murph sore bodies. One team did each of the WOD's then rotated through - each WOD was 5 minutes in total.
WOD #1
One person works at a time - men's weight 35kg, women's weight 25kg:
1 point per deadlift
2 points per sumo deadlift high pull (SDHP)
3 points per clean and press
4 points for snatch
We alternated between boys and girls and gave warnings when we had one rep to go doing anywhere from 5-10 reps at a time. Dom did snatches and the rest of us did the clean and press which was a little slower than deadlifting but worth it for the points. Nobody had any SDHP's (so painful after Murph)
WOD #2
Synchronized wall-balls (mens weight 6kg, women's weight 3kg)
Could only score points for wall-balls if they were in time (from squat through to wall and catch) and also if the two other teammates had their bars locked out overhead (men's weight 40kg, women's 25kg).
This definitely required a lot of communication between those doing the wall balls and those holding up the bars as you didn't want to waste time resting independently so stopping at the same time was required. This was also the first time I have ever done wall balls so it was good practice.
WOD #3
Max box jumps
Had to gather plates and stack them up - each team member got points for their max jump.
I managed 12 20kg plates (approx. 2-1/4 inches each) for a total height of 27" jump. I failed twice at 13 not because I didn't have the height but because I couldn't manage to get both my feet squarely on the plates and stumbled off, the second time scraping my entire shin on the corner which was painful.
Dom had a good point afterwards when we were talking through the WOD in that we should have had a couple red (5kg) and green (10kg) plates at the ready to add to the blues (20kg) so that we could get a few extra points. Good to have this knowledge for anything similar in the future.
Apparently there was an "epic" 4th WOD that is now being saved for next weekend because we were all moving slowly after the first three from two pretty intense days.
A bunch of us went for coffee and breakkie afterwards which was a ton of fun. It's great bonding with new teams and will make the competition a little less scary as we're all in it together! Can't wait.
Affiliate Cup
November 12
Kingsway Sporting Complex
http://www.rexaffiliatecup.com/
Saturday, October 29, 2011
Friday, October 28, 2011
10/28 - Murph!
Today was Murph! Since it was (finally!) a public holiday here we only had one workout scheduled though with the sign up it turned into two (8am and 9am start times).
Murph is one of *the* benchmark Crossfit workouts. It consists of...
1.6 km (1 mile) run
100 pull-ups
200 push-ups
300 squats
1.6 km (1 mile) run
runs at beginning and end break up the middle however you want.
53:52 (red band only for *all* pull-ups, knees for push-ups)
I felt good having completed this workout - it was a chaotic dance for the 26 of us who did the workout at 8am. All plans went out the window when bar space was free off I'd go to get in some more pull-ups. I tried to get these done early in the WOD when bar space was free but after 70 my hands hurt - I'd ripped one of my calluses so grabbing the bar was torture.
The only plan I stuck to was to bang out reps in sets of 10 at a minimum though when I started to realize that I'd been avoiding the squats I started doing 20- 40 at a time because there was so many. This wasn't a killer workout but just a steady keep on moving workout... I didn't really look at the clock that much just kept moving from pull-ups to push-ups to squats to whatever was next. The runs pretty much sucked - thankfully it wasn't too hot but during the first 600m to the road and back it was disheartening to know you had to retrace those steps before you were done with the 400m stretch behind the building in the middle. I was just steady on this, one step at a time.
I'm glad to have finished this WOD - going in that was all I was aiming for - and doing it under an hour was great. Next time I'd like to go faster and think I'll have a better idea of what I'm in for.
Now, I fix my poor little hands... ouch!
Murph is one of *the* benchmark Crossfit workouts. It consists of...
1.6 km (1 mile) run
100 pull-ups
200 push-ups
300 squats
1.6 km (1 mile) run
runs at beginning and end break up the middle however you want.
53:52 (red band only for *all* pull-ups, knees for push-ups)
I felt good having completed this workout - it was a chaotic dance for the 26 of us who did the workout at 8am. All plans went out the window when bar space was free off I'd go to get in some more pull-ups. I tried to get these done early in the WOD when bar space was free but after 70 my hands hurt - I'd ripped one of my calluses so grabbing the bar was torture.
The only plan I stuck to was to bang out reps in sets of 10 at a minimum though when I started to realize that I'd been avoiding the squats I started doing 20- 40 at a time because there was so many. This wasn't a killer workout but just a steady keep on moving workout... I didn't really look at the clock that much just kept moving from pull-ups to push-ups to squats to whatever was next. The runs pretty much sucked - thankfully it wasn't too hot but during the first 600m to the road and back it was disheartening to know you had to retrace those steps before you were done with the 400m stretch behind the building in the middle. I was just steady on this, one step at a time.
I'm glad to have finished this WOD - going in that was all I was aiming for - and doing it under an hour was great. Next time I'd like to go faster and think I'll have a better idea of what I'm in for.
Now, I fix my poor little hands... ouch!
Thursday, October 27, 2011
10/26 - a repeat... kinda...
Skills: 6 sets of 10 beat kicks on the bars
This was fun though quite painful on my hands - might need to consider gloves (will be fully determined after Murph on Friday). Was good practice for kipping and tied back into the 'dish' moves we practiced on Monday. Really feel the difference when staying strong through the core. Should help for Friday's Murph (yes, Murph is fully on my mind)
WOD #2
21-15-9
Squat cleans (45/60kg)
Box jumps (20/24″)
11:02 (18kg, 20" box)
This workout was quite painful after the hill sprints on Tuesday night - definitely could feel my quads screaming at the bottom of the squat cleans. I started out with 23kg - did the first 21 reps with that but then dropped down to 18kg for the next two rounds. There really was no point in staying with the higher weight as I was starting to sacrifice form at the bottom of the squat - plus, with Murph on friday...
I did all the box jumps as jumps - no more stepping up for me (yay! progress!) but again, felt the tired/soreness of the previous night. It was a harder workout than it looked.
Got to the box early and played around on the rings with Jack and Pete. Their gymnastics certification
has really bumped up their coaching on these new skills and they were able to give me some things to work on to gain shoulder strength for ring movements. The new movement is to stand with my arms fully extended holding the rings and then lift my arms above my head/ moving my body forward ensure I keep my arms fully straight and the 'dish' form of my body. Definitely feel it in the shoulders. The other movement is more ring rows. I played around a bit trying to get into the ring dip position which I managed to do today (improvement over monday) but still can't lock out my arms. Practice, practice, practice.
Murph on friday as it's a public holiday here and therefore only morning sessions (8am and 9am due to numbers). For those that don't know Murph is one of the hero workouts and consists of:
1 mile (1.6km) run
100 pull-ups
200 push-ups
300 squats
1 mile (1.6km) run
Start and end with the run, the pull-ups, push-ups and squats can be broken down however you wish. I'm hoping to do the pull-ups with only the red band. The push-ups will probably be from my knees. We have the option to scale this but I'm going to do the entire thing - no matter how long it takes - just to prove to myself that I can. Should be fun!
This was fun though quite painful on my hands - might need to consider gloves (will be fully determined after Murph on Friday). Was good practice for kipping and tied back into the 'dish' moves we practiced on Monday. Really feel the difference when staying strong through the core. Should help for Friday's Murph (yes, Murph is fully on my mind)
WOD #2
21-15-9
Squat cleans (45/60kg)
Box jumps (20/24″)
11:02 (18kg, 20" box)
This workout was quite painful after the hill sprints on Tuesday night - definitely could feel my quads screaming at the bottom of the squat cleans. I started out with 23kg - did the first 21 reps with that but then dropped down to 18kg for the next two rounds. There really was no point in staying with the higher weight as I was starting to sacrifice form at the bottom of the squat - plus, with Murph on friday...
I did all the box jumps as jumps - no more stepping up for me (yay! progress!) but again, felt the tired/soreness of the previous night. It was a harder workout than it looked.
Got to the box early and played around on the rings with Jack and Pete. Their gymnastics certification
has really bumped up their coaching on these new skills and they were able to give me some things to work on to gain shoulder strength for ring movements. The new movement is to stand with my arms fully extended holding the rings and then lift my arms above my head/ moving my body forward ensure I keep my arms fully straight and the 'dish' form of my body. Definitely feel it in the shoulders. The other movement is more ring rows. I played around a bit trying to get into the ring dip position which I managed to do today (improvement over monday) but still can't lock out my arms. Practice, practice, practice.
Murph on friday as it's a public holiday here and therefore only morning sessions (8am and 9am due to numbers). For those that don't know Murph is one of the hero workouts and consists of:
1 mile (1.6km) run
100 pull-ups
200 push-ups
300 squats
1 mile (1.6km) run
Start and end with the run, the pull-ups, push-ups and squats can be broken down however you wish. I'm hoping to do the pull-ups with only the red band. The push-ups will probably be from my knees. We have the option to scale this but I'm going to do the entire thing - no matter how long it takes - just to prove to myself that I can. Should be fun!
Wednesday, October 26, 2011
Tuesday, October 25, 2011
10/25 oh my quads... and an awesome run
Felt like I needed to use up a little energy all afternoon so was thinking of making a little WOD for myself at the park near my house for after work. This is how it went...
WOD #1
5 rounds
run downhill
10 box jumps (approx. 10" wall)
10 dips (on same wall)
run up hill
10 up and overs*
16:23
The up and overs were on this little memorial wall - it was above my waist so I had to use my arms to push up like getting out of a pool and then lift my legs over one at a time til both feet were on the bench on the other side then jump back - that was one rep - so 5 on each side each set. Only one minor injury from this when I decided to scrape my shin on the wall on the way back over on the 4th set. Ouch!
The hill was insane! Stole a picture off of google (below) but that's not quite from the bottom - I need to go and take a picture one day. Anyway, the rest was basically the run down, the box jumps weren't so bad and the dips always good pretty quick leaving not much rest before trudging back up with burning quads. Hard but I did it which was awesome.
WOD #2
Run
29:10
Was only planning on a short run over to the other park where the monkey bars are not surrounded by sand but once I started going I had that free feeling again like last night so I kept going, turning right instead of left. I followed mostly the same route as a few Saturday's ago though this time I was on my own (and without music**) but still fought the urge to stop and walk. Actually, I didn't have the urge as strongly this time, it was there but easily pushed aside. It helped that a fireman I passed said 'nice work, good job' as I passed him so that gave me a little extra bounce at the point where last time I was dying to walk. It was a pleasant evening for a run, slightly overcast, cool(ish). And most importantly peaceful.
**This was the longest/ farthest I have run in as far as I can remember (ever?) alone WITHOUT music. When I was training for the half marathon my ipod was almost more important on the packing list than my shoes so that tells you a lot. I was walking over to the park and I though I should have brought it but wasn't about to turn back to get it and it was actually quiet on my run. Sure, for the first bit my head was all over the place (usually why I need to drown out my thoughts with music) but today, it got quiet and it was perfect. Listening to my breathing and the sound of my feet on the pavement. Perfect.
WOD #1
5 rounds
run downhill
10 box jumps (approx. 10" wall)
10 dips (on same wall)
run up hill
10 up and overs*
16:23
The up and overs were on this little memorial wall - it was above my waist so I had to use my arms to push up like getting out of a pool and then lift my legs over one at a time til both feet were on the bench on the other side then jump back - that was one rep - so 5 on each side each set. Only one minor injury from this when I decided to scrape my shin on the wall on the way back over on the 4th set. Ouch!
The hill was insane! Stole a picture off of google (below) but that's not quite from the bottom - I need to go and take a picture one day. Anyway, the rest was basically the run down, the box jumps weren't so bad and the dips always good pretty quick leaving not much rest before trudging back up with burning quads. Hard but I did it which was awesome.
WOD #2
Run
29:10
Was only planning on a short run over to the other park where the monkey bars are not surrounded by sand but once I started going I had that free feeling again like last night so I kept going, turning right instead of left. I followed mostly the same route as a few Saturday's ago though this time I was on my own (and without music**) but still fought the urge to stop and walk. Actually, I didn't have the urge as strongly this time, it was there but easily pushed aside. It helped that a fireman I passed said 'nice work, good job' as I passed him so that gave me a little extra bounce at the point where last time I was dying to walk. It was a pleasant evening for a run, slightly overcast, cool(ish). And most importantly peaceful.
**This was the longest/ farthest I have run in as far as I can remember (ever?) alone WITHOUT music. When I was training for the half marathon my ipod was almost more important on the packing list than my shoes so that tells you a lot. I was walking over to the park and I though I should have brought it but wasn't about to turn back to get it and it was actually quiet on my run. Sure, for the first bit my head was all over the place (usually why I need to drown out my thoughts with music) but today, it got quiet and it was perfect. Listening to my breathing and the sound of my feet on the pavement. Perfect.
 |
| The Hill... (not my photo) |
Monday, October 24, 2011
10/24 - rocking the 200's
WOD #1
Tabata hollow body (dish sit)
More abs... it took me all last week to stop hurting from the roll-outs on monday, I think I'll feel the same after these - back off the floor engaging upper abs, legs off the floor, toes pointed engaging lower abs - lower back solid on the ground... half way through it was killing but we did them.
WOD #2
5 rounds
10 parallet push-ups
10 second dip hold
200m run
9:48 (knee push-ups, box dips)
This was a very different WOD from what we've typically been doing and inspired by the gymnastics certification that all the coaches did this weekend. The parallet push-ups were quite hard compared to regular push-ups because we were engaging our lats more than our chest and biceps. Good exercise to engage my (currently non-existent) paddling muscles. The dip hold was good - I had my knees up as well which wasn't too bad considering it was just 10 seconds. And the 200m runs...
I rocked the 200m runs today. I probably wasn't that much faster than usual but they felt good. Really good. I've been needing a run I think for a while - something to just push myself with and this was it. It felt freeing in a sense and making the turn at half way and getting a face full of wind was perfect. I definitely felt the little bounce in my step. I liked it.
Afterwards I managed only 3 pull-ups (twice) with the orange band. Was tired after the WOD. I also played around on the rings and bit and with coaching from Jack and Tim managed to get up on the rings very briefly with my arms at my sides which is something I have never been able to do before. I have to remember to focus on pushing straight down when I jump up and then locking my arms out by rotating my wrists outward a little bit. I'm excited to practice this more - and Tim told me he can't wait until I can do my first muscle-up so there's a little motivation right there to keep on it. It was a good day - one that I needed.
Tabata hollow body (dish sit)
More abs... it took me all last week to stop hurting from the roll-outs on monday, I think I'll feel the same after these - back off the floor engaging upper abs, legs off the floor, toes pointed engaging lower abs - lower back solid on the ground... half way through it was killing but we did them.
WOD #2
5 rounds
10 parallet push-ups
10 second dip hold
200m run
9:48 (knee push-ups, box dips)
This was a very different WOD from what we've typically been doing and inspired by the gymnastics certification that all the coaches did this weekend. The parallet push-ups were quite hard compared to regular push-ups because we were engaging our lats more than our chest and biceps. Good exercise to engage my (currently non-existent) paddling muscles. The dip hold was good - I had my knees up as well which wasn't too bad considering it was just 10 seconds. And the 200m runs...
I rocked the 200m runs today. I probably wasn't that much faster than usual but they felt good. Really good. I've been needing a run I think for a while - something to just push myself with and this was it. It felt freeing in a sense and making the turn at half way and getting a face full of wind was perfect. I definitely felt the little bounce in my step. I liked it.
Afterwards I managed only 3 pull-ups (twice) with the orange band. Was tired after the WOD. I also played around on the rings and bit and with coaching from Jack and Tim managed to get up on the rings very briefly with my arms at my sides which is something I have never been able to do before. I have to remember to focus on pushing straight down when I jump up and then locking my arms out by rotating my wrists outward a little bit. I'm excited to practice this more - and Tim told me he can't wait until I can do my first muscle-up so there's a little motivation right there to keep on it. It was a good day - one that I needed.
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