Tagged: WOD

Strategies

For tonight’S training we were given some leeway in how to proceed.

We started out with snatch virtuosity, decomposing the whole movement in it’S component and practicing them. The heaviest I used was the 45lbs bar, in order to feel some weight. It does help to get comfortable with the lift.

The WOD tonight was For time: 40 shoulder to overhead 135 lbs, 40 chest to bar, 40 burpees. Does that follow the blog or did the Open might see a similarity with 13.4 (without the burpees). Here’s the “twist”: you can decompose the sets however you want.

So we tried top think about strategies on how to best to it. The coach is doing each exercise one after the other, as much as he can every time. One guy did all the burpees first, and he hates them the most. Some thought about splitting them all in sets of 10. I started with that strategy.

I did 10 of each fist… lifting 135lbs overhead, power press then split jerjk, sucks. It’s heavy for me and tough. My strategy went out the window as discomfort set in. I then did 20 lifts, 10 C2B and 10 burpees got get most of the lifts out of the way, resting with the 2 other exercises  I then finished the 10 remaining lifts and alternated the C2B and burpees in sets of 10. It took me a little bit over 14min Rx to complete the WOD; I forgot to take note of it. Come to think of it, most of us did it in some 14min, within 10s of one another. **edit: I did it in 14:21**

We had a new athlete join our box. Poor girl, on her first night she got to do the most technical lift, heavy lifting over head, C2B AND burpees  But she’ s a trooper, she scaled parts of it and finished it all with some 4min to spare for the time cap. She can be proud. 🙂

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

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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!

Angie

My post is late, but I haven’t forgotten.. and my body is not letting me forget it either.

Last Friday, we again picked our poison. I went with Angie, another girl: 100 pull ups  100 push ups  100 sit ups and 100 squats for time. It’s quite a workout – all body weight  It took me 9 minutes for the pull ups  10 minutes for the push ups… longer than expected to be honest, I had to stop often so I wouldn’t completely smoke my shoulders and then by in deep troubles finishing. I’m not sure how long it took me for the sit ups  but again, longer than expected… I thought my abs were better than that! Last, I flew through the 100 squats – in about 2 minutes. I knew this would be the easy part. We’ve done so many squats I know mine are good and I can do a lot of them pretty quickly.

I finished in 29:54. In a few months, I’ll try it again and do better.

Also, today mark the 1 year mark since the Mrs and I joined crossfit. We’ve seen highs, lows and met great people. I’m happy with what I feel, how I improved and how I look, now. And obviously, that same goes for the Mrs! 🙂

Something fun

Today, our coach decided to do what he calls “something fun”, which basically means mashing together movements for a WOD and see how miserable sweaty he can get us.

But before I get to the fun stuff, we had the skill part to go through: front squat hold. It’s easy, in the front rack position, bar resting under the chin, on the shoulders, you squat, hold the for 3-5 seconds, and come back up. 4 sets of 4.  My wrist is still crappy from when I PR’d my Front Squat a while back – I felt it during the warm up. So I stayed in the light weights, working on technique and wrist/elbow/shoulder mobility, only going up to 85lbs in my last set.

And now, on to this evening’s pleasantries: 15-12-9 for time – burpee squat cleans 115lbs and pullup toes to bar. The later movement is simple, do a pullup, then a toes to bar. The other one…

Hands on the bar, you do the push up part of the burpee, then come up as if you were jumping, but instead you get in the deadlift position, do the first pull to mid-thigh, then the second pull to shoulders and squat in the clean position. Nothing better after the squat holds. Because of the wrist, I scaled down to 75lbs, and it took me 13:10.

I wouldn’t quite say it was “fun”, though.

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

Nasty

Today was not a good day training. I wasn’t off my game, but I wasn’t in it either.

We started off with leg mobility exercise – something we ALL need. Stiffness and age; heh.

Then came the WOD. It’s one of those that you just look at it and you go “ya, that one’s gonna suck”. And it did.

5 rounds for time, 25 min cap: 25 push press 75lbs, 25 wall ball shots 20lbs and 25 box jumps 24po.

My shoulders were shot by round 2, my mind was screaming by round 3. I did push on, though. I finished my 25th boxjump at the 25min mark, completing 4 rounds Rx. My legs hurt, my shoulders were smoked (started too fast with the shoulder press in round 1), but I’m still happy I hung in there ’til the end.

Tomorrow, I might think differently…;)

I also managed to do 5 butterfly pullups in a row. I finally broke past the 3 mark. 🙂

Also, a shout out to my friend Nicola Simpson (who most likely does not read my blog), who is flying today for Denmark to participate in the Europe Regionals. She’s an awesome athlete, and I wish her all the best, and to kick arse. 🙂

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

Jackie 2

Pick your poison Friday is back – choice between this week’s WODs or the regional events. That’s right, the Regional WODs are out. Seven events filled with crazy stuff. Obviously, I chose one of those.

I thought about doing event 6 (http://games.crossfit.com/workouts/regionals), but myt shoulders didn’t feel quite right, so I went with something less demanding on them: Jackie. I did Jackie back in January, right before the paleo challenge. It’s pretty straight forward: 1000m row, 50 thrusters 45lbs and 30 pullups, for time. In January, I did it in 10:45Rx.

This time was even better – clear mind state again. My goal was to do it under 10 minutes, the time cap for the regionals. I did it in 9:14 Rx. I thought at some point I’d actually finish under 9min. And even better, I managed to do the butterfly kipping for the first 4 pullups. 🙂  Baby steps, like they say.

 

Rope Burn

Today was a nice training day. Still hurt, mind you, but still good – the mind was in a good place.

The skill was double unders and rope climb. My DU haven’t changed – I still suck at them, but I decided a while back that they would not get the better of me, and they haven’t. I still frown when I whip myself, but it’s form trying to understand what I’m doing wrong. The rope climb is ok… not great, but I don’t suck at it either. I’ve yet to master a controlled descent – one where I won’t burn my ankle. And yes, saying I’ve got rope burn on an ankle sounds terribly wrong out of context. 🙂

The WOD was… partially unpleasant. 12 min AMRAP: 30 squats, 15 burpees, 30 sit-ups  I did 3 rounds and 5 burpees. I paced myself throughout and keep my mind quiet. Didn’t look too much at the clock or at the people around me. I was was in a good zone… not beast mode, but one where I stand strong. I most likely would’ve done better, but the sit-ups got the best of me. It’s been a while since I got in that zone. Felt good.

On the butterfly pull-up front, I had a smallish break through. I got advice on my legs – keeping them together instead of apart while doing the butterfly kip. It generate more energy and I finally got 3 in a row, and quite easily, too! 🙂

On the muscle up front: still can’t 🙂

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