Tagged: cardio

GI Jane

Today was a good day. When I saw the WOD, I was dreading it, but no, it was pretty ok.

The skill tonight was clean and jerk, 1RM. I had 15min to do my 1 rep max. I started with a weight I knew I could get up, 135lbs. I’ve done 135lbs thrusters, I can clean and jerk it. My goal was to double my last recorded PR: 85lbs. Ok, it’s been a while since when did a 1 max rep…  I got progressively up to 175lbs, which I couldn’t get up. Came close, but the elbows wouldn’t lock. SO I retreated a little bit, went for 165 – success! Move on for my last try to 170lbs, double my last PR, and I managed to lift it. Pretty happy.

And now, the WOD: G.I. Jane. 100 burpee pullups for time. That’s it. You do your burpee, then jump to do your pullup. 20min cap. I took a strategic approach to it: sets of 10 with 15 second breaks in-between. That way I kept a good rhythm and would kill myself/cardio along the way. It took me 12:50Rx, so I averaged around 10 burpees per minute. It also helps to have a good impulsion – I didn’t have to burn extra energy to do the pullup.

Oh, there was an option B, should you not want to try G.I Jane: 12.1. Yep, 7 minutes to do as many burpees as possible. Sucks both way…

So I entered dreading what was lying ahead, and came out with a PR and a decent time for a (in the end) good workout.

Omar

By in the box after a nice long weekend where I basically threw the paleo diet out the window. Every now and then, you need this.

And tonight, I paid for it, too. We started with some shoulder mobility, always good to loosen them shoulders still stiff form Angie. We then moved on to the WOD, Omar.

You know it’s going to be a nasty thing when the WOD has a name.

So, for time: 10 thrusters 95lbs, 15 bar-facing burpees, 20 thrusters 95lbs, 25 bar-facing burpees, 30 thrusters 95lbs, 35 bar-facing burpees. Bar-facing burpees are somewhat like the lateral jump over the bar ones, except that you face them instead of being parallel to the bar. Jumping by sets of 10 each time for the thrusters wasn’t fun either.

It was demanding, it was brutal, I sweat buckets and I did something I’d never done before – I took off my shirt. You see, it’s something that happens in crossfit, guys remove their shirts, for a variety of reasons: show off muscle, impeded movements, cooling attempt. Some girls will also do the same. It’s something that seems accepted in crossfit society. Never quite saw why some did it… I don’t have the muscles to show off and ever since I trained in Thailand, heat and sweat have never bothered me. Turns out that all that sweat soaked by the only cotton training shirt I had was impeding my movement during thrusters. The shirt clung to my shoulders and back, pulling and stretching. It got annoying! So I took it off. 😉   It did help for movement, but not for endurance… nasty thrusters!  It took me 17:14 to finish. I honestly didn’t even think I’d finish… I figured I’d hit the 20 min cap.

Supplements

1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training

Oh, and my friend, Nicola, who competed in the Europe Regionals, finished 4th overall! Way to kick ass!

13.4

New Open WOD, new mindset.

I took a more zen approach to 13.4. As I mentionned yesterday, I’d never lifted 135lbs, ever. If I could do 1 rep in the WOD, I’d be happy. Completing the round of 3 would be a personal achievement. Getting in the round of 6, it’d simply be awesome. Like I said, every lift done in this WOD is a PR for me.

Btw, 13.4 is the following: 7 minute AMRAP: 3 Clean and jerk (135lbs), 3 Toes-to-bar, 6 Clean and jerk, 6 Toes-to-bar, 9 Clean and jerk, 9 Toes-to-bar, etc.

I also took a smarter approach to the lift, and my expectations. I got at the box about an hour before the WOD, warmed up and started lifting, getting gradually heavier. Plastic to 45 to 95 to 115 to 135lbs, taking rests in between so not to smoke my shoulders and legs. A split-jerked all of them to make sure I was comfortable with the movement. At the end, I was happy. I lifted 135lbs TWICE! That meant I could at least do 1 clean and jerk at 135lbs during 13.4 – my honor was safe. 😉

The toes to bar were never an issue for me – I like knees to elbows, and all I have to do is extend the legs more. 🙂

In 7 minutes, I ended up doing 41 reps – 41 PRs! That’s getting in the round of 12, wouldn’t you know. It was surprisingly demanding on the cardio, too.

Supplements

1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training

13.2

Second week, second Open WOD… This time it’s a short, cardio-oriented WOD with a strength/endurance component. Don’t that sound familiar?

Here’s how it goes: 10min AMRAP – 5 presses (push, strict, jerk, don’t matter) 115lbs, 10 deadlift 115lbs and 15 box jumps 24in. It’s short but demanding, let me tell you! I was a little bit apprehensive about the weight, as my max 4 rep last logged was 125lbs; I’d be pushing it a lot harder. Dealift, not remotely bothered by it. Box jumps are box jumps… the cardio element. And yes, it still sucks, but less than burpees.

We were 8 going through it tonight, 4 heats of 2 athletes. My goal was to do at least 5 rounds. I thought by the end I had done 6 and some reps, but it was actually CIFAM. I ended up finishing 5 rounds and got up to 3 boxjumps, hating my ling all the way. Official score: 168.

Btw, CIFAM is a sickness all crossfitter suffer for at some point: Crossfit-Induced Failure at Math. 🙂  Look it up, people!

I did more than I planned, so I’m happy. Will I do it again? I don’t know… It’ll depend on if I could improve my score in a decent manner. And like WOD 13.1, I have it on video for later analysis, if only to see what I do wrong.

Supplements

1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training

Cardio

Can your cardio actually get worse? I mean while training, not after a long break from exercise. More on this further down.

Back to the box today after winning my annual fight with the taxman over the weekend (I owe him nothing!), and training from my parents’ place, with bodeefit. After the stupidity of 13.1, we started with strength training. On the menu for the skill part today: a trio of squats. First course was back squats 8-8-8. I ended up lifting 195lbs for 2 reps at the end, then went back to 165, as it was simply to hard to complete the set safely – I could feel pain in a quad at that point – NOT going to pull a muscle or blow my good knee on a squat, or at all for that matter. Considering my max 1 rep is around 255, I’m happy.

Next came front squats 6-6-6. My wrist is still not fully healed from my last experience with the front squat, so I took it easier at 85lbs. Enough to get a workout and a stretch in the arms/wrists, while keeping the tendons safe. With finished our trio with a favorite of mine, the OH Squat 4-4-4. I kept a decent weight, 65lbs. My shoulders are slooowly getting the needed flexibility and strength. 🙂

Now on to the main course, WOD 11.2, to keep with the Open spirit. WOD 11.2 is 15min AMRAP: 9 deadlift 155lbs, 12 hand release pushups and 15 boxjumps. I did 5 rounds and 8 HRPU Rx. Honestly, it’s not a WOD I’m proud of; it didn’t go bad, but didn’t go well either – I was expecting more out of me for this, to be honest – at least 6 or 7 rounds. After the second round, my cardio simply gave out. Just like that, box jumps became twice as hard and deadlifts seemed much heavier than they usually are at that weight. Hence my question at the beginning: Can your cardio get worse? I see no cause for it to suck that much today. Ah well, it is what it is, and I’ll get over this, too.

Supplements

1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training

13.1

As I had assumed, 13.1 was a horrible cardio WOD where you wish you’d evolve a third lung to help out the two others.

As I mentionned yesterday, 13.1 is 17min AMRAP – 40 Burpees, 30 Snatch 75lbs, 30 Burpees, 30 Snatch 135lbs, 20 Burpees, 30 Snatch 165lbs, 10 burpees, max rep Snatch 210lbs. After each set of snatches, time is recorded for tie breaking purpose.

I planned to pace myself for the burpees, doing sets of 10. It didn’t quite happen that way – I couldn’t get a rhythm going and I missed the target a few times when not looking, so I had to jump again to tap it. Just like last year, the standard was to hit with both hand a target 6 inches above my hands, arms fully extended. The first set of snatches were ok, even though the burpees were taxing. I finished the snatch set at 7:35. I then moved on to the set of 30 burpees. It took me the better part of 5 minutes to do them. My lungs were on fire, I couldn’t catch my breath – it wasn’t pleasant. I did plow on, in sets of 3.

I then came face to face with my nemesis, the 135lbs snatch I couldn’t lift when I tried 12.2. Sadly, I still can’t lift it. There is a slight glimmer of hope, though. I tried a variation for the snatch called the split snatch. Instead of squatting under the bar, you “split” underneath, one left forward, one leg back, like a clean and (split) jerk. I managed to lift it passed my head/shoulders at least once, but couldn’t raise it more to lock my arms. I’ll check my video and see what happened. I did tape my WOD, even though I’m judged in person. I figured I can use this aftrwards and a training tool and see what didn’t work, what I could work on, etc.

Here’s a funny thing, too. Today’s the first real day of people trying the WOD, so the scoreborad is relatively empty. Because of that, after entering my score, I saw I was ranked 33rd in my region (Canada East) and 934th worldwide. I can say I wasn’t too bad at least ONCE in the Open. 😀

Big thanks to my coaches and judges, pushing and encouraging ’till the very end.

Supplements

1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training

Weakness week

Man tonight’s WOD was draining! It caught me by surprise; I thought it would be more of a muscular demand than a cardio one.

Simple warmup consisting of mountain climbers, pullups, pushups, situps and double unders. The skill part was a hip and leg mobility set. It did help.

Today’s WOD: For time – 10 Squat Cleans 135lbs, 20 Toes To Bar, 20 Box Jumps 24in, 10 Muscle Ups, 20 Push Press 135lbs, 20 Double Unders, 10 Thrusters 135lbs, 20 Pull Ups, 20 Burpees, 200 feet OH Walking Lunges 45lbs.

Did you notice in the middle of this the muscle ups? That’s right, no kids glove tonight; Rx will have to be earned the hard way.  And it’s RING muscle ups, too. Obviously, this was outside my skill and strength levels – I scaled. I had an 85lbs bar for all the lifts. I worked hard for the reps, too. The muscle ups could be scaled: you could do 10 bar muscle ups, or 10 ring muscles ups from the ground on the knees (which I did), or 20 chest to bar PLUS 20 ring dips. I can do the rings from floor pretty ok. I’m missing explosive movement for the real deal. It took me 17:37 to finish this nightmarish WOD. The 200 feet OH lunges were simply murder at every step. Finished gasping and soaked. A good workout. 🙂

I also noticed that this week’s WODs all happened to take aim at what I’m weak at: OH squats, thrusters, double unders, muscle ups. So, it’s been a crap week, but a good one, too. Slowly chipping away at the weak spots, all the while trying to get a positive(r) training mindset. I’m slowly pushing the negative voice out, one mental decibel at a time.

Supplements

1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training.