4/11 – Third PR this Week!

WOD

500m Row Time Trial

1:45.7

Then

5 minute AMRAP

10 Kb Push Press 24/16kg

10m Shuttles

*At the start of every minute complete 10 Kettlebell Push Press, with the remaining time complete as many 10m shuttles as possible.

Score = Total Shuttles.

30 (2x12kg for 2 rounds then 2x10kg for last 3)

I wasn’t at all looking forward to the row, it’s less than a two minute effort but man does it always seem to hurt so bad.  I started out strong, easily (and solidly) held about a 1:42-3 split time for 500m and it almost felt effortless.  Then the pain kicked in and it got hard real fast.  I managed to mostly maintain that pace slipping off near the end to about a 1:48 or so.  Cam cheering me on over my shoulder definitely helped as did thinking that the harder I went the sooner it’d be over.  I really do however have to stop watching the meters count down, that is agonizing.  At the end of it all though I set a new PR (by 5 seconds) and I’m really happy for it.  That being said I know it’s going to be hard to beat next time.  Need more time on the rower it seems.  But definitely happy.  Third PR for the week.  Win.

The AMRAP was hard.  Really hard.  I am well aware of how deceiving KB push press can be.  They hurt.  I can easily move 25kg on a barbell but in two 12kg KB’s – pain.  We did this in two heats and most of the girls were in the first one which meant that because I didn’t grab KBs fast enough I was left choosing between the 8’s and 12’s.  I went with the 12’s but knew it was going to hurt.  At the same time though I did feel kind of badass for having the higher weight.  I have to also admit though that after the second round when Coach Scotty came by and gifted me with a set of 10’s (someone dropped down to 8’s) I was super happy.  And even then the last two rounds were a struggle.  In the last one I wanted to put them down but didn’t though I did rest for a few seconds in the rack position and very barely (almost no rep) locked my arms out overhead on the last rep.

The shuttle sprints weren’t too bad though I didn’t go all out knowing that I needed a bit more for the KB push presses.  I can’t remember how they broke down I was just happy to get some in every round though not too many.  I think I might have got 8 the first round then downhill from there.  I really pushed it at the end to get the last one in before the clock ran out though. 

It was a good test.  It was hard, my shoulders are more than smoked – Cam handed me my water bottle at the end and I honestly couldn’t grab it.  I had to sit down and use two hands to drink from it.  It’s a good hurt, well earned but I need to tend to my shoulders this weekend.  A bit of rest and extra sleep will definitely help.  As will ice.  More ice.

Back at it tonight for some deadlifts and toes to bar which shouldn’t hurt too much (more).

4/10 – Pull-ups and Strict Press and Snatch

After an amazing (and complete) rest day yesterday (for both Cam and I) – massage with Luke, relaxing cuddle, evening stroll – it was back to the box tonight for this one.  I was a little afraid of the muscle up AMRAP but I love how the coaches stretch our boundaries and let us scale back from there.  I’ll be on those rings soon, fingers crossed.

WOD

5 minute AMRAP

Muscle Ups pull-ups

52

Then

Find your 1RM Strict Press (in 20 minutes)

15 x 10 reps

25kg x 5 reps

30kg x 4 reps

32.5kg x 3 reps

then singles at:

35-37.5-(PR)-39(f)-38.5(f)-38(f)

The scaling on the muscle up WOD was a form of pull-ups (c2b, kipping, strict, bands).  I stuck with kipping pull-ups as my ego needed a little saving after 13.5 last week where the c2b just failed to come.  I started with a strong 5 but having learned a little from the HSPU’s on Monday (5 minute AMRAP also) I tried to have a bit of a game plan – I initially thought 5 pull-ups EMOM but then realized that I was ready to go again after about 20 seconds rest so changed that to 5 pull-ups every 30 seconds – this lasted for 4 rounds (2 minutes) – the first three being unbroken the fourth being a 3-2 (and hard at that).  I then switched it up to 3 reps every 30 seconds for the rest of the time though jumped the gun on the last set and got them done with about 40 seconds remaining.  I promised myself that any more than that were bonus reps and I got 4.  Game plan (kinda) worked. 

Given the number of reps I churned out I probably could have challenged myself more somehow but I need a bit of rejuvenation/ excitement/ feeling of achievement and this worked for that.  I did it and felt solid about my effort and performance which was exactly what I’ve been needing.  Still, about those extra kilos…

Second WOD had us finding our 1RM on strict press.  I partnered up with Ali (again) and we got right into this.  Funny thing is when she and I were looking up our previous strict press weights we realized that we’d done it before not too long ago (3RM) and after her first warm-up set she made a comment about how Scotty coached us that day as well and Claire was also there.  Ha.  Too funny.  I realized also that we were on the same platform as well and it helped that we also remembered Claire’s comments about squeezing our glutes/ being completely tight before the push. 

I felt tired from Monday’s HSPU’s but still really wanted another PR for the week.  We slowly worked our way up, me hoping for somewhere upwards of 37.5 and her about the same.  I think we were slightly ambitious with our jump from 37.5kg to 39kg.  It doesn’t seem like much but much like the bench press the strict press has the on/off mechanism.  One small step and there is nothing.  We backed off and still went for it but by the time we got back to attempting 38 (which Ali managed to get) I was too tired.  I think had I gone from 37.5kg to 38kg initially I might have got it.  Might.  Will know for next time but still am happy with the 2.5kg PR.  It’s been a while.

Followed up the class with Oly again and enjoyed it (minus the blood blister on my hand from the pull-ups).

Oly Lifting

Snatch

5 x 3 reps

Warm-up 25-30kg

35-35-35-35-35kg

Snatch Pulls

4 x 3 reps

45-45-45-45

Front Squat

5 x 3 reps

Warm-up 20-40kg

50-50-50-50-50

3 minute max plank hold

1 minute

1 minute

1 minute

Got to the other side just as Steph started to warm-up which was perfect.  Love working out with someone else, her especially, it’s a North American thing I think – we just talk about things that are different/ the same with being in Australia.  We also have quite similar trajectories that got us over here – work sponsored visa which we both said yes to having never even been here before.  Love it!

Anyway, we both struggled a bit through the warm up – it felt hard even though it was two rounds of 5 reps with the empty bar (hang power snatch, snatch balance, hang power cleans, front squat) but we got into the snatches pretty good.  Two warm up sets and then into the working weight of 35kg.  I’m happy as last time I did this was a few days after the 6km SUP race and my shoulders were smoked (I only used 25kg) so today felt good. 

Got some good feedback from Coach Jono – told me I was fast in my drop but also told me to stop judging myself after a not so great lift.  Told me to stop thinking and just do it which really works for me.  By the end I was getting a little sloppy feeling how tired (and sore) my shoulders were getting but we finished it off. 

The snatch pulls were pretty good and were over quickly.  I really just remind myself to keep my heels on the ground and get that ‘rattle’ from the plates.  Staying solid through my heels is feeling easier though, I’m liking it. 

Moving on to the front squats I just wanted to be done.  I was ‘over it’ (Steph’s words).  Definitely tired but made it through them.  Like I said, happy to be working with someone otherwise I probably would have packed it in but having finished the squats felt good about them.  The weight felt hard but not ridiculous which makes me think I am progressing.  On top of that though I feel stronger through my posterior chain – working my glutes more (which in turn keeps my knees out).  Feels more solid and strong.  Yay!

Finished it off with some plank holds.  We were supposed to also do 3 further sets (per side) in side plank but my shoulders were smoked and it was also getting close to 7pm (having arrived at 4pm for mobility before the 4:30 WOD I just wanted to get home already).  So we (collectively) called it.  It was a great night though I’m really sore today – you name it and it probably hurts on me – my legs don’t feel so bad but I think that’s only because I haven’t tried to really use them today.  It’s a good feeling though and one I’ve been missing. 

Back at it tonight for some rowing and KB presses and shuttle sprints, good times.  I’m really loving testing week, feels good to push.

4/8 – HSPU’s and PR’s

WOD

5 Minute AMRAP

Handstand Push Up (to 1 abmat)

34

Then

Find your 1RM Back Squat (in 20 minutes)

20 x 10 reps

40kg x 5 reps

50kg x 4 reps

60kg x 3 reps

then singles at:

65-70-72.5-75-77.5-80kg (PR)

We started a week of testing this week and I’m sure it’ll be a good one if this WOD was any indication.  HSPU’s and only HSPU’s for 5 minutes? Well okay, if you say so. 

It started well.  I managed 4 sets of 5, completing 15 reps in the first minute and 20 before 1:30 had elapsed and then it went downhill fast as it tends to do.  I did a set of 3 and then singles the rest of the way trying to make sure every rep I went for counted – I missed one halfway up and another I just dropped to my head and came out as there wasn’t enough there to get back up.  In talking with Coach Scotty after he mentioned that pacing maybe needed to be better but I’m not sure that would have helped as the sets of 5 felt strong.  I think it’s more like a bench press – you’re good until you’re not, like on then off, instant.  Who knows.  What I do know is that I’m quite happy with how it went.   I also know it’s quite amusing (though hard to HSPU if you’re laughing) to have someone directly across the room from you also doing HSPU’s (hey Luke), especially when they are directly in your (upside down) line of site.  Ha!

The back squats were good.  Going into them I felt tired and given how long it’s been since I’ve both gone heavy in my squats and set any kind of PR I didn’t think I’d get even close to 77.5kg (previous PR).  I figured I’d be happy with 65kg or 70kg.  No pressure.  I worked with Cheyanne and we moved through the warm-up sets pretty quickly.  I think I’d already done 2 or 3 of the single reps when we reached the half way mark of the allotted time (20 minutes).  This helped me have enough rest between lifts and time to work up to giving 80kg a go.  I won’t say that either the 77.5kg or 80kg lifts were strong technique wise but I got them up.  I think my technique is definitely getting better (using my posterior chain and keeping my knees out) even with my poor mobility in my calves/ ankles so I’m able to move a heavier weight.  If I can work on my mobility then hopefully I can manage even more.

I know that by the end of this WOD I felt about 2 inches shorter.  The compression from landing on my head so many times in the HSPU’s (ouch) and the heavy bar on my back during the squats definitely shrunk me.  I actually had Cam crack my back (it was a good one) before I started lifting in the Oly session as I was all kinds of off.  Good fun though.

Oly Lifting

C&J

5x(3+1)

35-40-45-45-45

Clean Pulls

4 x 4

55-55-55-55

There were also back squats in the oly workout but since we’d done them in the WOD I skipped them.  I also counted my two warm-up C&J sets as working sets as I was feeling tired.  Still, I wasn’t planning to do any of this when I went next door – I just went to chat with Cam but then I sat there and thought about my goals (getting stronger for primal throwdown) and decided that a bit of lifting would help me get closer to it.  Glad I did it but as it was it was definitely enough. 

Now that the open is over I’m excited to do more of the oly/ strength sessions.  With the open it’s been a bit off, mostly only Mondays but now I’m going to try for two if not three days in there a week after the metcon.  Hopefully my body holds up.  More mobility please.

4/6 - 2013 Open WOD 13.5

CrossFit Games WOD 13.4

AMRAP

15 Thrusters 45/29kg

15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
Etc.

19

Ah, where to start with this one?  I thought (was hoping?) that we wouldn’t see a variation of ‘Fran’ again this year as we had already had a repeated WOD but no such luck.  Regardless I was still guessing c2b pull-ups as we hadn’t seen them.  Unfortunately this movement alone had me already conceding to Cam that he’d win the massage (the wager for 13.5 was 1 hour with Luke).

My chest to bar pull-ups are non-existent and my ‘ideal’ body weight is currently 3kg higher than where I’d like it to be.  Struggling with this one and think I need to start tracking my food more diligently but that’s for another post.  Back to the WOD…

Initially I was planning on doing in Friday night in the 5:30 class.  I got to the box nice and early and spent an hour mobilizing all parts of me.  This was really necessary.  I talked with Coach Hayden a bit on how to get c2b working for me, told him that I struggle with actually touching the bar though I’m well high enough.  He told me that it might have to do with my shoulder mobility and to really work on that area.  So I did.  And then I tried a c2b, I got the first one (with a double kip) and then that was it.  I tried some more, I tried different grips, I tried with Shalon and Steph, I tried again when Cam arrived.  I kept trying and getting nothing except building frustration.  I knew better than to do the WOD.  I felt tired, needed more rest (was out late the night before at the Frank Turner concert) and so I called it a night.  I was a spectator and cheerer and it was great.  13.5 would wait until Saturday and it did.

Again I got to the box well early (thanks to Cam wanting to get to Barbell Club) and mobilized a ton more.  It was good and 13.5 was calling my name and Cam so kindly was judging me.

I paced the thrusters, 3 sets of 5 with a brief rest in between mostly to just shake out my arms and get back on it.  These felt good.  Then it was to the bar.  The dreaded bar.  I spent the rest of my time trying to do c2b. I  got close a bunch of times, just couldn’t get the last two inches of space between the bar and my chest to close.  So close.  I did however manage to get 4 reps.  I need more practice definitely as I know these will come up year after year in the open.  I can’t believe I got more last year, something is off and I need to fix it – mostly I’m sure the added kilos I’m holding on to at the moment.

Cam rightfully won this one and I’m so proud of him for this one and overall for the Open in general.  Nice work babe but watch out, next year I’m coming for you!

4/3 - Team WOD

WOD

 In Teams  (Lauren, Holly and I)

Row 1 Mile (1.6km)

5000/3500kg Ground to Overhead

14:50

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

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

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

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

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

4/2 – Tutu WOD and Squats

WOD

4 rounds

10 KB snatches each arm (16/24kg)

15 wall balls (14lb to 9’/ 20lb to 10’)

100 single skips

12:50 Rx (in a tutu)

Since I lost the 13.4 wager I had to do this WOD in a tutu.  It was however a really nice black tutu that Angie let me (or Cam) borrow.  Coaches Tara and Scotty got numerous laughs (and headshakes) out of it while they were coaching and every time it made me giggle.  Literally, giggle. 

I wasn’t sure I’d be able to skip in it but thankfully this wasn’t an issue – yay for all unbroken skipping.

The snatches were rough – I felt the ache in my shoulders (left one particularly) doing these and wished they were dumbbell snatches which I much prefer over KB snatches.  (for the record, I can hear Angie giggling and blushing now as she reads this with all that mention of snatching). 

The wall balls hurt a little but got easier as the rounds went on (as is usually the case with both these and thrusters).  I didn’t warm up my squats enough for these not to hurt at the beginning.  I tried to do a set of 10 and then a 5 but in one round I dropped the ball at 8 reps and then I think did 5’s in round 4.

Overall this wasn’t too bad (especially given I was wearing a tutu).  Nice change up at least and liked the movements.  Still hurt but managed to keep moving so I was happy.

Strength

EMOM 10

5 x 35kg Front Squat

Decided on the car ride home that I’d do a bit more strength work while Cam was  BBQ-ing dinner.  He has been a big fan of every minute on the minute (EMOM) work lately so I thought I’d give this a go with front squats – my glutes and hammies really need some solid work these days.  I (and he) initially thought 40kg would be a good weight but after one attempt (at the clean) my body thoroughly rejected the idea and I dropped it back to 35kg.  With the way my posterior chain is feeling today this was probably a good idea.  Ouch, it’s all a little sore.

By the end I was really ready for this to be over but managed to get through them all unbroken with big focus on staying tight in the bottom of the squat and keeping my knees out/ posterior chain engaged throughout.  Nice to be able to do this at home in the semi-darkness and get through it quite quickly.  Need to do more of these types of WODs.

Not impressed

Getting used to the idea

Succumbed to the laughter around me