I have to say that it is slowly getting easier to walk into CrossFit, even on Team Day. There are definitely moments when I have that argument with myself, but I know that I would hate myself later if I didn't go, so off I go.
Posted workout for Friday, June 27th:
Warm-Up
Run or Row for 400 meters
What I did: Rowed 400 meters.
3 Rounds of:
10 Jump Squats
10 Kettlebell Deadlifts
10 Push-Ups
10 Kips
(Editorial Comment: For some reason, the warm-ups seem to be getting harder)
What I did: 3 rounds of 10 Jumping Squats and 10 KB Deadlifts. 3 rounds of Push-Ups from a box. 1 round of 10 active hangs from the pull-up bar (surprisingly HARD!), 1 round of Ring Rows, 1 round of 10 active hangs from the pull-up bar.
Stretching:
Hip Mobility Complex
Hamstring Stretch
Kicks
T-Spine Smash
What I did: Hip Mobility Complex, Kicks, T-Spine Smash.
Performance / WOD:
A. Deadlift - 12:00 to build to a heavy double for the day. (Translation: Take 12 minutes to build up to a heavy weight for 2 reps).
What I did: Started at 55lbs and ended at 125lbs for my 2 reps. This is the max weight I've done for Deadlifts so far.
B. Teams of two, AMRAP 18:00, leapfrog format: (Translation: Teams of two, as many reps as possible for 18 minutes, alternate intervals of)
100 meter Run
10 Deadlifts (225lb men/155lb women)
10 Pull-Ups
10 Box Jumps (24" men/20" women)
10 Lateral Burpees
There were only two of us in tonight's session again. This time, however, it was Caroline and me.
What I did: I started off the workout with the run, we alternated through ... well, we actually lost track how many rounds! I think we decided that we each ran 4 times, so I'll go with that. The Deadlifts I did were at 85lbs. Instead of Pull-Ups I did Ring Rows. Instead of Box Jumps, I jumped to two stacked 45lb plates. Instead of Lateral Burpees, Coach Jen had me do lateral jumps over the barbell. So, I basically scaled everything except the running. Sheesh. Even with all the scaling, it was still really hard and there were a few times that I felt a bit light-headed. Someday this will get easier, right?
Another workout in the bank.
Friday, June 27, 2014
Thursday, June 26, 2014
Tuesday, June 24, 2014
If It's Humid, It Must Be Tuesday: CrossFit 06/24/2014
It always seems to be pretty muggy for CrossFit on Tuesday and today was no exception. I sure was tired walking into the box today. I had very poor sleep last night so I was dragging. I am proud of myself for even getting myself there tonight.
Posted workout for Tuesday, June 24th:
Warm-Up:
Jump Rope 3 x :45 on/:15 rest (Translation: jump rope for 3 minutes, sets of 45 seconds, with 15 seconds of rest between each set).
What I did: Same. My fatigue really showed as I was only stumbling through about 5 jumps at a time before screwing up. On Friday I was stringing together 20 at a time, but tonight it was a real struggle.
Stretching:
Hip Mobility Complex
Kicks (front, back, side)
Super Front Rack (band or dowel)
Banded Overhead
What I did: Same.
Barbell Warm-Up, led by coach:
10 Deadlifts
10 Hang Power Cleans
10 Lunge Steps (5 per side)
10 Front Squats
10 Squat Cleans
What I did: Same, except I only did a couple of the Squat Cleans. I can't really do them (at least with the 35lb barbell) very well yet and Coach Jen wanted me to work on my Power Cleans.
Performance / WOD:
A. Clean Complex 12:00 to build to a heavy set of 1 Squat Clean + 1 Hang Squat Clean + 1 TnG (touch-n-go) Squat Clean
What I did: Hang Power Cleans at 55lbs. I was really feeling it tonight, so I found it a struggle just to do it right.
B. 4 Rounds for Time:
28 Double-Unders (84 Singles)
14 Push-Ups
7 Power Cleans (women 95lbs)
What I did: 4 Rounds of 28 jump rope singles (again, I was really feeling my fatigue, I had a bit of trouble busting them out without screwing it up), 14 Push-Ups from a box, 7 Power Cleans at 55lbs.
My time for the above was 9:47.
C. Cash Out: Airdyne (bike) 5 x :20 max effort, rest 2:00 between (Translation: Sprint all out on the Airdyne Bike for 20 seconds, rest for 2 minutes. Do this 5 times).
What I did: Same.
I'm really glad that I went tonight and I was very glad when it was over! Some of these "rounds for time" WODs, I get to the second set of intervals and think to myself, 'how am I going to get through ALL of them???' But I manage it somehow. I guess there is a lesson there somehow.
Posted workout for Tuesday, June 24th:
Warm-Up:
Jump Rope 3 x :45 on/:15 rest (Translation: jump rope for 3 minutes, sets of 45 seconds, with 15 seconds of rest between each set).
What I did: Same. My fatigue really showed as I was only stumbling through about 5 jumps at a time before screwing up. On Friday I was stringing together 20 at a time, but tonight it was a real struggle.
Stretching:
Hip Mobility Complex
Kicks (front, back, side)
Super Front Rack (band or dowel)
Banded Overhead
What I did: Same.
Barbell Warm-Up, led by coach:
10 Deadlifts
10 Hang Power Cleans
10 Lunge Steps (5 per side)
10 Front Squats
10 Squat Cleans
What I did: Same, except I only did a couple of the Squat Cleans. I can't really do them (at least with the 35lb barbell) very well yet and Coach Jen wanted me to work on my Power Cleans.
Performance / WOD:
A. Clean Complex 12:00 to build to a heavy set of 1 Squat Clean + 1 Hang Squat Clean + 1 TnG (touch-n-go) Squat Clean
What I did: Hang Power Cleans at 55lbs. I was really feeling it tonight, so I found it a struggle just to do it right.
B. 4 Rounds for Time:
28 Double-Unders (84 Singles)
14 Push-Ups
7 Power Cleans (women 95lbs)
What I did: 4 Rounds of 28 jump rope singles (again, I was really feeling my fatigue, I had a bit of trouble busting them out without screwing it up), 14 Push-Ups from a box, 7 Power Cleans at 55lbs.
My time for the above was 9:47.
C. Cash Out: Airdyne (bike) 5 x :20 max effort, rest 2:00 between (Translation: Sprint all out on the Airdyne Bike for 20 seconds, rest for 2 minutes. Do this 5 times).
What I did: Same.
I'm really glad that I went tonight and I was very glad when it was over! Some of these "rounds for time" WODs, I get to the second set of intervals and think to myself, 'how am I going to get through ALL of them???' But I manage it somehow. I guess there is a lesson there somehow.
CrossFit How To: Hip Mobility Stretching
The stretching at CrossFit has helped me so much, I wanted to post a video of some of the stretches we do there. I would put an abmat or a pillow or cushion under the knee though.
I can't believe this guy is doing them in jeans!
I can't believe this guy is doing them in jeans!
Monday, June 23, 2014
Running & Wall Balls - ACK! CrossFit 06/23/2014
After last Friday's Running and Wall Ball Fest I came into CrossFit Earned tonight and what did I see on the board for the WOD? Running and Wall Balls! Yikes. Although, I have to say, I don't freak out quite as much when I see running on the board as I did as recently as a week ago. But the Wall Balls? Okay, I can do them okay, but my quads were still sore from Friday's WOD. Sheesh.
Posted workout for Monday, June 23rd:
Warm-Up:
Run or Row 400m
What I did: Rowed for 400 meters.
3 Rounds of:
10 Air Squats
10 Push-Ups
10 Sit-Ups
What I did: Same, except that I did push-ups from a bench.
Stretching:
Banded Hip Distraction
Banded Hamstring
Dislocates
Pec Release
Bit Mashing
What I did: Hip Mobility Complex, Banded Hamstring, Dislocates.
Performance / WOD:
A. HBBS 5x3 @ 85% 1RM (Translation: High Bar Back Squat, 3 sets of 5 at 85% of your 1 rep maximum)
What I did: I worked up to 55lbs for this exercise. I did more than 3 sets of 5 though. Did a bunch at 35 and then 45lbs. Then I did the 3 sets of 5 at 55lbs.
I was then starting to put my weights away when Fred came over and said he wanted to show me a couple of things. Fred is one of the class members who can lift some serious weight and he likes to help everyone out when we are working on something that he does well. So, we put the weight back on and he gave me some pointers about my form as I did a bunch more reps. I did a few as he coached me and then I did a set of 8 at the end. Not sure how many reps I did overall, but I ended up doing quite a few at 55lbs, once it was all said and done. So, I'm thinking that I can probably handle more weight for the HBBS.
B. 4 Rounds for Time:
300 meter Run
20 Wall Balls (20lb men / 14lb women)
10 Pull-Ups
What I did: I did all of my running. Okay, to be completely honest, I did walk for about 15-20 seconds on the 3rd run repeat, but that was all. All the other running was a pretty slow shuffle, but I didn't walk. I just have to keep on working on it. I did all 80 Wall Balls, only with the 10lb medicine ball (I don't even want to think about what my quads are going to feel like tomorrow) and I substituted Ring Rows for the pull-ups.
My time for 4 rounds of the above was 16:14. I'll take it.
C. Cash-Out: 100 Sit-Ups for time.
What I did: 100 Sit-Ups in 7:21? 7 minutes:something anyway. I was the last one to finish this part, but at least I did it.
After the workout was done, I worked a little bit with Coach Ben to see if I could do banded Pull-Ups, or at least to see if I was any closer to being able to do them. Nope, not even close. But Coach Ben did show me another modification that I can do that may build my upper-body strength a little quicker than the Ring Rows. Basically, you stand on a box, hold onto the pull-up bar, hang from the bar while still standing on the box. You can then use as much of your legs to help pull yourself up to the bar as you need to, hopefully, needing less leg support and more upper-body as you get stronger. Anyway, I'll see if I can give it a try the next time we have Pull-Ups on the board.
CrossFit Earned:
Posted workout for Monday, June 23rd:
Warm-Up:
Run or Row 400m
What I did: Rowed for 400 meters.
3 Rounds of:
10 Air Squats
10 Push-Ups
10 Sit-Ups
What I did: Same, except that I did push-ups from a bench.
Stretching:
Banded Hip Distraction
Banded Hamstring
Dislocates
Pec Release
Bit Mashing
What I did: Hip Mobility Complex, Banded Hamstring, Dislocates.
Performance / WOD:
A. HBBS 5x3 @ 85% 1RM (Translation: High Bar Back Squat, 3 sets of 5 at 85% of your 1 rep maximum)
What I did: I worked up to 55lbs for this exercise. I did more than 3 sets of 5 though. Did a bunch at 35 and then 45lbs. Then I did the 3 sets of 5 at 55lbs.
I was then starting to put my weights away when Fred came over and said he wanted to show me a couple of things. Fred is one of the class members who can lift some serious weight and he likes to help everyone out when we are working on something that he does well. So, we put the weight back on and he gave me some pointers about my form as I did a bunch more reps. I did a few as he coached me and then I did a set of 8 at the end. Not sure how many reps I did overall, but I ended up doing quite a few at 55lbs, once it was all said and done. So, I'm thinking that I can probably handle more weight for the HBBS.
B. 4 Rounds for Time:
300 meter Run
20 Wall Balls (20lb men / 14lb women)
10 Pull-Ups
What I did: I did all of my running. Okay, to be completely honest, I did walk for about 15-20 seconds on the 3rd run repeat, but that was all. All the other running was a pretty slow shuffle, but I didn't walk. I just have to keep on working on it. I did all 80 Wall Balls, only with the 10lb medicine ball (I don't even want to think about what my quads are going to feel like tomorrow) and I substituted Ring Rows for the pull-ups.
My time for 4 rounds of the above was 16:14. I'll take it.
C. Cash-Out: 100 Sit-Ups for time.
What I did: 100 Sit-Ups in 7:21? 7 minutes:something anyway. I was the last one to finish this part, but at least I did it.
After the workout was done, I worked a little bit with Coach Ben to see if I could do banded Pull-Ups, or at least to see if I was any closer to being able to do them. Nope, not even close. But Coach Ben did show me another modification that I can do that may build my upper-body strength a little quicker than the Ring Rows. Basically, you stand on a box, hold onto the pull-up bar, hang from the bar while still standing on the box. You can then use as much of your legs to help pull yourself up to the bar as you need to, hopefully, needing less leg support and more upper-body as you get stronger. Anyway, I'll see if I can give it a try the next time we have Pull-Ups on the board.
CrossFit Earned:
Saturday, June 21, 2014
Friday, June 20, 2014
The Work Week Is Not Complete Until I've Done Friday CrossFit: CrossFit 06/20/2014
Fridays are tough for me for a number of reasons. First of all, I am so damn tired by Friday afternoon that the thought of doing anything other than sitting on my couch, drinking beer and watching some terrible Bravo show seems like a really bad idea. I've never really had a very good track record working out on Fridays, even talking myself into riding is a challenge. The other thing for me with CrossFit Fridays (at least at CrossFit Earned) is that it is "Team Day", which means that we'll be required to do the WOD with partners. Anyone who knows me knows that I am not a joiner. Every sport that has ever appealed to me have been ones where you compete individually, I am not a team sport person! The only group exercise class that I have previously stuck with has been Spinning which, while, yes, it's a group class, but you very much can go into your own head (one of the things I've always liked about Spinning!) The other thing about Team Day is, as someone who is pretty far behind the fitness and the ability of most of the class, I am embarrassed that someone has to be stuck with me. To be fair, everyone so far has been so, so nice and it is my own issue that makes me embarrassed, no one has said or done anything to make me feel anything but completely welcomed.
With that all said, when I walked into the "box" (translation: gym) tonight and looked at the WOD on the board, I almost cried. I am not exaggerating, I almost turned around and walked out. Amy, one of the women who has been in most of the group classes I've taken so far, started to chat with me and I just couldn't help but express my dismay at the WOD and also my discomfort with Team Day. After chatting a bit more, she said, "You know what? I want to be your partner tonight." Okay, now I really was going to cry. I didn't, but it was close. As it turned out, we ended up being the only two in the class tonight, so she was stuck with me either way!
Posted Workout for Friday, June 20th:
Warm-Up:
Row for 3 Minutes
What I did: Rowed 600m, was a little over 3 minutes.
2 Rounds, led by coach:
5 Deadlifts (bar)
5 SDHP (bar) Translation: Sumo Deadlift High Pull.
5 Med. Ball Cleans
What I did: Same.
Stretching:
Hip Mobility Complex
Side Lunges
T-Spine Smash
WOD PREP
What I did: Hip Mobility Complex. Couch Stretch. Hamstring Stretch on box.
Performance / WOD:
A. Warm-Up Deadlift for WOD
What I did: Worked with Coach Jen on Deadlifts and established the weight (75lbs) for the WOD.
B. Teams of two, AMRAP 25:00 (Translation: As Many Reps As Possible in 25 minutes)
4x400 meter Runs (2 repeats each partner, alternating)
120 Wall Balls (20lb men / 14lb women)
40 Deadlifts (225lb men / 155lb women)
200 Double-Unders or 600 Singles
40 Deadlifts (225/155)
120 Wall Balls (20/14)
4x400m Runs (2 each, alternating)
Note: Partners are meant to share the workload, so for instance, when the team is on the Wall Ball interval, you have to do 120 total, so you split it up however you need to. Ideally, you want to decide on your strategy for splitting the workout before you start.
With that all said, when I walked into the "box" (translation: gym) tonight and looked at the WOD on the board, I almost cried. I am not exaggerating, I almost turned around and walked out. Amy, one of the women who has been in most of the group classes I've taken so far, started to chat with me and I just couldn't help but express my dismay at the WOD and also my discomfort with Team Day. After chatting a bit more, she said, "You know what? I want to be your partner tonight." Okay, now I really was going to cry. I didn't, but it was close. As it turned out, we ended up being the only two in the class tonight, so she was stuck with me either way!
Posted Workout for Friday, June 20th:
Warm-Up:
Row for 3 Minutes
What I did: Rowed 600m, was a little over 3 minutes.
2 Rounds, led by coach:
5 Deadlifts (bar)
5 SDHP (bar) Translation: Sumo Deadlift High Pull.
5 Med. Ball Cleans
What I did: Same.
Stretching:
Hip Mobility Complex
Side Lunges
T-Spine Smash
WOD PREP
What I did: Hip Mobility Complex. Couch Stretch. Hamstring Stretch on box.
Performance / WOD:
A. Warm-Up Deadlift for WOD
What I did: Worked with Coach Jen on Deadlifts and established the weight (75lbs) for the WOD.
B. Teams of two, AMRAP 25:00 (Translation: As Many Reps As Possible in 25 minutes)
4x400 meter Runs (2 repeats each partner, alternating)
120 Wall Balls (20lb men / 14lb women)
40 Deadlifts (225lb men / 155lb women)
200 Double-Unders or 600 Singles
40 Deadlifts (225/155)
120 Wall Balls (20/14)
4x400m Runs (2 each, alternating)
Note: Partners are meant to share the workload, so for instance, when the team is on the Wall Ball interval, you have to do 120 total, so you split it up however you need to. Ideally, you want to decide on your strategy for splitting the workout before you start.
(Editorial Comment: Good God)
What I did: I can't believe it now, but I think I actually did okay. Not fantastic, but better than I expected to. Here is the summary:
- 2x400m Run (my share): I ran BOTH of my run repeats WITHOUT walking! I can't even believe it. I was slow, slow, slow, but I did it. AND it included that stupid ass hill. Coach Jen gave me the option of running around the building instead to avoid the hill, but I chose to do the hill. Hills Are Our Friends. heh.
- 60 Wall Balls (team total was 120): We alternated 10 reps at a time and I am happy to say that I did my part and did all of my Wall Balls. I used the 10lb Med Ball though, not 14lbs. But 60 Wall Balls! Seriously!
- 20 Deadlifts (team total was 40): We alternated sets of 5. I lifted 75lbs, Amy lifted 135lbs.
- 80 Singles (team total was 200 DUs & Singles combined): We alternated sets of 20, Amy did DUs and I did Singles. Coach Jen is giving me a pass on tripling the jump rope thing for now. She says it's more important that I get the hang of it and have continuous movement. Even with doing just the singles, I crapped out on one of the rep sets and poor Amy had to cover those 20 for me. But STILL I was doing reps of 20 jumps at a time without screwing up! I was so happy about that. Even Coach Jen was surprised at how quickly I've improved on this.
- 20 Deadlifts (team total was 40): We again alternated sets of 5, but Coach Jen upped my weight to 85lbs. I seemed to manage it okay.
- Wall Balls. For this set we alternated sets of 5, since we were both pretty spent at this point. I can't remember how many we got through now before the clock ran out, but a few sets each.
25 minutes on the clock and a shit load of intervals of a lot of really hard stuff. I can't believe I did it. Although, to be perfectly honest, I have to admit I was relieved that we never made it to the 400m run repeats at the end. I didn't know how I was going to get through that. As it was, my arms and legs were shaking when we were done.
Thanks so much to Amy for being so nice and so supportive! This team thing is such a new experience for me, I really appreciate how wonderful the people at CrossFit have been. Coach Jen continues to be awesome as always. She is very careful to constantly coach my form on everything and is extremely encouraging when I get stuff right and make progress.
At the end of the workout, Amy actually thanked me because apparently sharing the workout caused her to up her game with her Wall Balls and she achieved her own personal best. She also PRed her Deadlift.
By the way, did I mention that I worked today? Also, that I rode Ruby? Yeah, it was a pretty full day.
A Gallop On A Thursday Night
Lately it seems that any serious flat / Dressage work with Ruby ends up being a real CTJ (Come To Jesus) session. She resists and evades, I insist, she resists and evades, I insist harder and eventually she gives in, softens and gives me what I want. But we seem to have to go through this struggle first, it's just part of the ride. I am asking a lot more of her these days and she is hoping that she can blow me off and just do what she wants. But I have her number now, so I'm not falling for it. Plus, CrossFit is making me stronger so I'm increasingly more physically capable of pushing for what I want as well.
Last night in a private lesson, after pushing for and getting the trot I wanted, we worked some on counter-canter. First some regular canter circles, then canter broken lines and finally some canter serpentines without lead changes, in other words, maintaining the counter-canter on each alternate loop. This is hard for Ruby right now, so we didn't do a lot of it, just a bit to start to introduce the exercise for this Summer. We can build on it and increase the duration as she gets stronger. And a strength-building exercise it is. It really does help promote strength in the canter as the way it requires the horse to carry themselves. So, I am increasingly looking for more strength, more balance, proper tempo, straightness. Hopefully this will allow the start of some baby collection at the canter too. All in time.
After our lesson, because the days are so long right now, I took Ruby on a gallop through the Hollis Town Forest trails and out to Silver Lake and back. It was probably a good seven minutes of uninterrupted gallop, plus some canter on the entry trail, walk and trot through the road and neighborhood to get to the trail and trot down the step hill on the way in. We should be doing more of these types of rides, if I want to take her hunting again at the end of the Summer. It was a good time and she was perfect. Haven't done a ride like that in a while.
Last night in a private lesson, after pushing for and getting the trot I wanted, we worked some on counter-canter. First some regular canter circles, then canter broken lines and finally some canter serpentines without lead changes, in other words, maintaining the counter-canter on each alternate loop. This is hard for Ruby right now, so we didn't do a lot of it, just a bit to start to introduce the exercise for this Summer. We can build on it and increase the duration as she gets stronger. And a strength-building exercise it is. It really does help promote strength in the canter as the way it requires the horse to carry themselves. So, I am increasingly looking for more strength, more balance, proper tempo, straightness. Hopefully this will allow the start of some baby collection at the canter too. All in time.
After our lesson, because the days are so long right now, I took Ruby on a gallop through the Hollis Town Forest trails and out to Silver Lake and back. It was probably a good seven minutes of uninterrupted gallop, plus some canter on the entry trail, walk and trot through the road and neighborhood to get to the trail and trot down the step hill on the way in. We should be doing more of these types of rides, if I want to take her hunting again at the end of the Summer. It was a good time and she was perfect. Haven't done a ride like that in a while.
Tuesday, June 17, 2014
Swampy Humidity: CrossFit 06/17/2014
Our gorgeous New Hampshire June weather started to turn humid last night. By this afternoon it was about 90° and oppressive. It was so uncomfortable by this evening that this was one of the CrossFit sessions that I went to with dragging feet. Surprisingly, it actually ended up being a workout that I really enjoyed. Shocking!
Posted workout for Tuesday, June 17th:
Warm-Up
4 Rounds:
:15 Jump Rope
:15 Burpees
:15 Air Squats
:15 Divebombers (no idea what this is)
What I did: Coach Jen suggested the class run 600 meters instead to get out of the hot gym. I decided to row instead to save my ankles since I really haven't done my usual slow build-up to running back-to-back days and we ran last night. Rowed 800 meters.
2 Rounds of Barbell Warm-Up, led by coach:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Squat Cleans
What I did: Same.
Stretching:
Hip Mobility Complex
High Hamstring (on box)
Super Front Rack
Tricep/Lat Smash (barbell on rack)
Additional Mashing as needed
What I did: Same.
Performance / WOD:
A. Squat/Power Clean - 10:00 to build to a heavy single for the day. Translation: Your choice of Squat Cleans or Power Cleans. 10 minutes to build up to your heavy single for the day. Note: Not expected to be your 1 rep maximum.
What I did: Power Cleans, started at 35lbs, ended at 55lbs for the single heavy. (I didn't keep track of how many overall reps I did, but I did reps at 35, 45 and then the 1 at 55lbs.)
B. EMOM x5 x2 TnG Power/Squat Cleans at 80% of A. Translation: Every Minute on the Minute for 5 rounds, do two reps of Touch-and-Go (touch the bar to the ground between each of the 2 reps) Power or Squat Clean (whatever you worked on during "A") at 80% of the weight you did for your single heavy.
What I did: Okay, first of all, having to do math while trying to workout kind of makes me panic! I did the EMOM x5 x2 TnG Power Cleans at 45lbs.
C. AMRAP 12:00: Translation: As Many Reps As Possible in 12 minutes.
10/10/10, 20/20/20, 30/30/30, etc. (climbing by 10s each interval round):
Kettlebell Swings
Push-Ups
Double Unders
(If you don't have Double Unders, do triple the amount of singles)
What I did: In the 12 minutes, I got through the 10, 20, 30 and 33 reps of Kettlebells (18lbs); 10, 20, 30 Push-Ups (off of a 20" box); 10, 20, 30 of the jump rope (singles not Double Unders). Note: I did not triple my singles (and Coach Jen agreed) as I would never have been able to move on from the first set of reps.
Let me tell you about that jump rope. When I had to do it for my first group CrossFit class, I could barely do one or two at a time. Tonight I was stringing together 15-20 at once before screwing up! I really am amazed at how much better I've gotten at it. I am still a long way away from being able to do Double Unders, but I am encouraged that I've improved at this one thing as much as I have. In this case, it's more a case of getting the technique down a bit and not panicking, rather than any kind of endurance improvement, but I at least feel a little better about the jump rope now. I also have to wonder, what has happened to me that I am thinking of getting a jump rope to practice with at home. WHAAAAT???
D. Cash Out: 2 Minutes of Max Sit-Ups
What I did: 35 Sit-Ups in 2 minutes. Starting off I thought, 'this is going to be easy.' By the 18th Sit-Up I was singing a different tune.
Additional Notes:
Posted workout for Tuesday, June 17th:
Warm-Up
4 Rounds:
:15 Jump Rope
:15 Burpees
:15 Air Squats
:15 Divebombers (no idea what this is)
What I did: Coach Jen suggested the class run 600 meters instead to get out of the hot gym. I decided to row instead to save my ankles since I really haven't done my usual slow build-up to running back-to-back days and we ran last night. Rowed 800 meters.
2 Rounds of Barbell Warm-Up, led by coach:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Squat Cleans
What I did: Same.
Stretching:
Hip Mobility Complex
High Hamstring (on box)
Super Front Rack
Tricep/Lat Smash (barbell on rack)
Additional Mashing as needed
What I did: Same.
Performance / WOD:
A. Squat/Power Clean - 10:00 to build to a heavy single for the day. Translation: Your choice of Squat Cleans or Power Cleans. 10 minutes to build up to your heavy single for the day. Note: Not expected to be your 1 rep maximum.
What I did: Power Cleans, started at 35lbs, ended at 55lbs for the single heavy. (I didn't keep track of how many overall reps I did, but I did reps at 35, 45 and then the 1 at 55lbs.)
B. EMOM x5 x2 TnG Power/Squat Cleans at 80% of A. Translation: Every Minute on the Minute for 5 rounds, do two reps of Touch-and-Go (touch the bar to the ground between each of the 2 reps) Power or Squat Clean (whatever you worked on during "A") at 80% of the weight you did for your single heavy.
What I did: Okay, first of all, having to do math while trying to workout kind of makes me panic! I did the EMOM x5 x2 TnG Power Cleans at 45lbs.
C. AMRAP 12:00: Translation: As Many Reps As Possible in 12 minutes.
10/10/10, 20/20/20, 30/30/30, etc. (climbing by 10s each interval round):
Kettlebell Swings
Push-Ups
Double Unders
(If you don't have Double Unders, do triple the amount of singles)
What I did: In the 12 minutes, I got through the 10, 20, 30 and 33 reps of Kettlebells (18lbs); 10, 20, 30 Push-Ups (off of a 20" box); 10, 20, 30 of the jump rope (singles not Double Unders). Note: I did not triple my singles (and Coach Jen agreed) as I would never have been able to move on from the first set of reps.
Let me tell you about that jump rope. When I had to do it for my first group CrossFit class, I could barely do one or two at a time. Tonight I was stringing together 15-20 at once before screwing up! I really am amazed at how much better I've gotten at it. I am still a long way away from being able to do Double Unders, but I am encouraged that I've improved at this one thing as much as I have. In this case, it's more a case of getting the technique down a bit and not panicking, rather than any kind of endurance improvement, but I at least feel a little better about the jump rope now. I also have to wonder, what has happened to me that I am thinking of getting a jump rope to practice with at home. WHAAAAT???
D. Cash Out: 2 Minutes of Max Sit-Ups
What I did: 35 Sit-Ups in 2 minutes. Starting off I thought, 'this is going to be easy.' By the 18th Sit-Up I was singing a different tune.
Additional Notes:
- Somewhere during the WOD, I forgot to be miserable in the heat & humidity. Hmmmm.
- The Kettlebells seemed okay while I was doing them but, I think this is going to be one of those things that sneaks up on me and makes me very sore later.
- Coach Jen said that my Power Cleans are starting to look good, so I guess I'm getting the hang of some of the technique. I don't feel comfortable doing a Squat Clean with weight yet, I can't really even do it fully with just the 15lb bar.
- I'm really proud of that stupid jump rope.
At some point during our session there was a woman standing in the corner near the rowing machines watching our workout. When I was getting ready to leave and I saw Coach Jen talking to her, I realized that she was there for her 1:1 ramp-up session (and from what Jen was saying, I think it was her first session). Wow, that was me about 5 weeks ago or so. I remember how scared and overwhelmed I felt.
Coach Jen:
Monday, June 16, 2014
Running and Thrusters, Oh My! : CrossFit 06/16/2014
It's never a good sign when I pull up to CrossFit Earned and see people running up and down the road. Uh, oh, must mean that running is going to be part of the WOD -- greeeeeat.
Posted workout for Monday, June 16th:
Warm-Up:
Run or row 400 meters
What I did: Row (I'm not stupid, I knew there would be running later).
2 rounds of:
20 Sit-Ups
15 Pushups
10 Jump Squats
What I did: Same, except pushups off of a box.
Stretching:
Banded Hip
Couch Stretch
Overhead Band
T-Spine/Quad/Hamstring Smash
What I did: Same, except for the smash thing.
Performance / WOD:
A. HBBS 5x5 @80% (Translation: High Bar Back Squat 5 reps, 5 times at 80% of your max 1 rep weight).
What I did: I don't really have a 1 rep max yet, so I'm winging it a bit. I'm also still trying to get the form of most of these reps right still. The last time I did this lift I did reps of 35lbs. Tonight I did 55lbs. Most of the women were lifting 100lbs MORE than this. Wow.
B. 3 RFT (3 Rounds for Time)
400 meter Run
15 Thrusters (95lb men / 65lb women)
15 Pull-Ups
What I did: Well, I was able to run the first 400m repeat without walking. Did I mention that the first 200m of it was ALL uphill? Yeah, that was special. I did the Thrusters, but with just the 15lb bar, no additional weight (still it's an improvement. When I did Thrusters in my ramp-up, I had to do the squatting bit into a sit on a bench. Humiliating.) Instead of Pull-Ups I did Ring Rows. Again. One of these days I'll get around to trying a banded pull-up again. Hopefully I'll be able to do those someday. I'm not even going to think about regular pull-ups right now. On the 2nd and 3rd rounds of the 400m run, I had to walk up the hill, but I still did a fair amount of running. Slow, but running.
My time for the WOD was 16:09. For once I wasn't DFL. However, it's not really a fair comparison as I was able to do the ring rows faster than most of the people doing pull-ups. And the 15lb Thrusters was of course easier too.
C. Cash Out: TGU x 20 Reps (10 per side) - Translation TGU = Turkish Get-Up.
What I did: Well, I couldn't do it. I did 3 not quite right TGUs on one side.
I have to ask myself: "How's that running program working out for you so far?" Eh, not very well, obviously. Especially as I haven't started it yet. Definitely got to get moving on that.
Another workout in the bank.
Posted workout for Monday, June 16th:
Warm-Up:
Run or row 400 meters
What I did: Row (I'm not stupid, I knew there would be running later).
2 rounds of:
20 Sit-Ups
15 Pushups
10 Jump Squats
What I did: Same, except pushups off of a box.
Stretching:
Banded Hip
Couch Stretch
Overhead Band
T-Spine/Quad/Hamstring Smash
What I did: Same, except for the smash thing.
Performance / WOD:
A. HBBS 5x5 @80% (Translation: High Bar Back Squat 5 reps, 5 times at 80% of your max 1 rep weight).
What I did: I don't really have a 1 rep max yet, so I'm winging it a bit. I'm also still trying to get the form of most of these reps right still. The last time I did this lift I did reps of 35lbs. Tonight I did 55lbs. Most of the women were lifting 100lbs MORE than this. Wow.
B. 3 RFT (3 Rounds for Time)
400 meter Run
15 Thrusters (95lb men / 65lb women)
15 Pull-Ups
What I did: Well, I was able to run the first 400m repeat without walking. Did I mention that the first 200m of it was ALL uphill? Yeah, that was special. I did the Thrusters, but with just the 15lb bar, no additional weight (still it's an improvement. When I did Thrusters in my ramp-up, I had to do the squatting bit into a sit on a bench. Humiliating.) Instead of Pull-Ups I did Ring Rows. Again. One of these days I'll get around to trying a banded pull-up again. Hopefully I'll be able to do those someday. I'm not even going to think about regular pull-ups right now. On the 2nd and 3rd rounds of the 400m run, I had to walk up the hill, but I still did a fair amount of running. Slow, but running.
My time for the WOD was 16:09. For once I wasn't DFL. However, it's not really a fair comparison as I was able to do the ring rows faster than most of the people doing pull-ups. And the 15lb Thrusters was of course easier too.
C. Cash Out: TGU x 20 Reps (10 per side) - Translation TGU = Turkish Get-Up.
What I did: Well, I couldn't do it. I did 3 not quite right TGUs on one side.
I have to ask myself: "How's that running program working out for you so far?" Eh, not very well, obviously. Especially as I haven't started it yet. Definitely got to get moving on that.
Another workout in the bank.
Sunday, June 15, 2014
Saturday, June 14, 2014
Friday, June 13, 2014
Burpees Galore: CrossFit 06/13/2014
I came down with a miserable Summer cold on Sunday that really put me down for the count until about Thursday. I managed to ride on Wednesday, but through a stabbing sinus headache and a cough. Monday and Tuesday I was pretty much in a coma. So, I missed my Monday and Tuesday CrossFit sessions.
The cold is on its way out, but I'm not quite 100% yet. There was no way that I was going to miss a third CrossFit class though! This is all still so new to me that I don't feel quite established yet. I knew that if I missed a whole week of CF, that it would be that much easier to quit altogether. Certainly it would be that much harder to start again. So, I pushed myself out the door and to the 6:30 PM class.
It's still hard to walk in there. I still feel a little stupid and awkward, but each time it gets just a little bit easier. And I'm starting to know the people a little better, so that helps a lot. Most of the people there continue to be so friendly and genuine, you just can't help but like everyone, they are all always laughing and are just so laid back. Well, they're laid back and then they're not. If you are watching during the WOD, things can get pretty intense!
Anyway, here is the workout for Friday, June 13th:
Warm-Up:
4 minutes of Line Drills (run back & forth across the room repeating):
Butt Kicks
High Skips
Karaoke High-Step
Shuffle
What I did: Same, except the high skips aggravated a tweaky ankle, so I just did another line of Butt Kicks instead for that interval.
Stretching:
Hip Mobility Complex
Figure 4
Dislocates
Mash your Bits (not sure what this is)
What I did: Same except for Mash your Bits. Not sure if anyone did that.
Strength Warm-Up:
Snatch Warm-Up, led by coach:
3 Position Review, 2 rounds:
5 Power Snatch (dowel)
5 Overhead Squats (dowel)
5 Squat Snatches (dowel)
What I did: Same.
Performance / WOD:
A. Snatch 4x2 @ 80% 1RM or Work Technique (Translation: 4 repeats of 2 reps at 80% of your 1 rep maximum or you can work on your Snatch technique).
What I did: Worked on my Snatch technique with Coach Jen, 15lb bar only.
B. Teams of two, AMRAP 15:00 (as many reps as possible for 15 minutes, each team member alternates their round, partner 1 does their 5 Snatches and 10 Burpees, when done, partner 2 starts their round. Continue until the clock runs out):
5 Power Snatches (95lb men / 65lb women)
10 Lateral Burpees (Burpee, jump over your bar, Burpee, jump, Burpee, etc.)
What I did: 5 Power Snatches (15lb bar only) / 10 Lateral Burpees until I couldn't even stumble over my little bar anymore and then I switched to regular Burpees (well, the bad Burpees that I am currently doing). After my third round, Coach Jen told me to switch to 8 Burpees per round as I was losing it and probably holding up my team member too much. I got through 5 rounds though, so that's pretty good for me.
I'll tell you though, 15 minutes never seemed so freaking long! I couldn't believe it when Coach Jen called out that we were halfway through -- WHAT?!
C. (Cash Out Workout) 1000 meter Row for time.
What I did: Same. I forgot how long it took me though. I want to say 3:something, but I'm not sure now.
I'm glad that I didn't let this week defeat me. I could easily have blown tonight off, but I knew that it would be that much harder to go back on Monday. Plus, watching the clock tick past 6:30 PM, I think I would have been really disappointed with myself. Fridays are harder for me because of the team/partner element, but I'm glad I sucked it up!
Another workout in the bank.
The cold is on its way out, but I'm not quite 100% yet. There was no way that I was going to miss a third CrossFit class though! This is all still so new to me that I don't feel quite established yet. I knew that if I missed a whole week of CF, that it would be that much easier to quit altogether. Certainly it would be that much harder to start again. So, I pushed myself out the door and to the 6:30 PM class.
It's still hard to walk in there. I still feel a little stupid and awkward, but each time it gets just a little bit easier. And I'm starting to know the people a little better, so that helps a lot. Most of the people there continue to be so friendly and genuine, you just can't help but like everyone, they are all always laughing and are just so laid back. Well, they're laid back and then they're not. If you are watching during the WOD, things can get pretty intense!
Anyway, here is the workout for Friday, June 13th:
Warm-Up:
4 minutes of Line Drills (run back & forth across the room repeating):
Butt Kicks
High Skips
Karaoke High-Step
Shuffle
What I did: Same, except the high skips aggravated a tweaky ankle, so I just did another line of Butt Kicks instead for that interval.
Stretching:
Hip Mobility Complex
Figure 4
Dislocates
Mash your Bits (not sure what this is)
What I did: Same except for Mash your Bits. Not sure if anyone did that.
Strength Warm-Up:
Snatch Warm-Up, led by coach:
3 Position Review, 2 rounds:
5 Power Snatch (dowel)
5 Overhead Squats (dowel)
5 Squat Snatches (dowel)
What I did: Same.
Performance / WOD:
A. Snatch 4x2 @ 80% 1RM or Work Technique (Translation: 4 repeats of 2 reps at 80% of your 1 rep maximum or you can work on your Snatch technique).
What I did: Worked on my Snatch technique with Coach Jen, 15lb bar only.
B. Teams of two, AMRAP 15:00 (as many reps as possible for 15 minutes, each team member alternates their round, partner 1 does their 5 Snatches and 10 Burpees, when done, partner 2 starts their round. Continue until the clock runs out):
5 Power Snatches (95lb men / 65lb women)
10 Lateral Burpees (Burpee, jump over your bar, Burpee, jump, Burpee, etc.)
What I did: 5 Power Snatches (15lb bar only) / 10 Lateral Burpees until I couldn't even stumble over my little bar anymore and then I switched to regular Burpees (well, the bad Burpees that I am currently doing). After my third round, Coach Jen told me to switch to 8 Burpees per round as I was losing it and probably holding up my team member too much. I got through 5 rounds though, so that's pretty good for me.
I'll tell you though, 15 minutes never seemed so freaking long! I couldn't believe it when Coach Jen called out that we were halfway through -- WHAT?!
C. (Cash Out Workout) 1000 meter Row for time.
What I did: Same. I forgot how long it took me though. I want to say 3:something, but I'm not sure now.
I'm glad that I didn't let this week defeat me. I could easily have blown tonight off, but I knew that it would be that much harder to go back on Monday. Plus, watching the clock tick past 6:30 PM, I think I would have been really disappointed with myself. Fridays are harder for me because of the team/partner element, but I'm glad I sucked it up!
Another workout in the bank.
The Jumping Scrooge
I've managed to get a reputation for myself at the barn as being someone who is extremely adverse to jumping. It's actually become a bit of a running joke. My nerve seems to wax and wane based on how much I'm riding and (of course) how much I'm jumping. The less I do, the less confident I am. Makes sense. In the past few years my riding has been somewhat inconsistent, so my enthusiasm to jump has mirrored that. The less fit I am, the less I want to jump too as I am less stable. Jumping can be dangerous, if you don't feel stable, you don't feel safe. And, let's be honest, it's very much a mental game. You don't do it much, you start to freak out. That is very much the case with me.
I think my trainer actually finds it a little bit funny at this point. It's a running joke whether she is going to make me jump in any given lesson. So, imagine her surprise last night when I started warming up over the fences before she even told me to get started! Over the past week I've: jumped while out hunting; jumped in a group lesson on Wednesday; and jumped in a private lesson last night. And not once did I complain or express distress. After warming up last night, before my trainer was ready to start my lesson, I started my own exercise of riding balanced cantered circles, working in a jump, down to another part of the ring, more balanced canter circles, work in another jump, to another part of the ring, and circle, jump, etc. My trainer liked what I was doing and so created a course for me where I was to work in my canter circles at different points. This is a great exercise for Ruby as she tends to get flat and fast and wants to both counter-bend and motorcycle around the turns and also for me as it slows my mind down and makes me think and even relax a bit. It also makes me insist on balance and a quality canter.
After all that we were rewarded by doing some jumping in the field, including my favorite "house" coop and the big panel. For some reason I don't get as nervous about jumping in the field as I do in the ring. One of the reasons is, well, it's fun! The other, I think it flows a little better. Ruby always seems to have a more natural forward, but rate-able, pace in the field and it just seems a little more natural. I guess if I were to be honest, I should say that you don't really have much in the way of related distances in our field either so the jumping is less complicated, so I'm sure that is part of it. You can kind of just go with the flow and you have more time to set yourself up for each jump as it comes. Well, for whatever reason, I prefer jumping in the field!
With all of this said, I believe I am experiencing a shift in my jumping attitude. No, my heart has not grown bigger, but I think my confidence has grown a bit. I have been riding a lot more this Spring and have been working harder on a lot of those rides too. Yes, I believe that working harder in Dressage does translate over to jumping. I am pushing for what I want from Ruby and am starting to get it. I am more & more a rider and less of a passenger these days. I also think that taking on CrossFit has given me more confidence overall. Suddenly I'm more willing to put myself out there more. I might still be nervous about jumping or going hunting, but I'm more willing to give it a try. I have to also say that the jumps are starting to look a little small. Perhaps I'll be asking my trainer to put them back up to my old height of 3-feet someday soon.
I think my trainer actually finds it a little bit funny at this point. It's a running joke whether she is going to make me jump in any given lesson. So, imagine her surprise last night when I started warming up over the fences before she even told me to get started! Over the past week I've: jumped while out hunting; jumped in a group lesson on Wednesday; and jumped in a private lesson last night. And not once did I complain or express distress. After warming up last night, before my trainer was ready to start my lesson, I started my own exercise of riding balanced cantered circles, working in a jump, down to another part of the ring, more balanced canter circles, work in another jump, to another part of the ring, and circle, jump, etc. My trainer liked what I was doing and so created a course for me where I was to work in my canter circles at different points. This is a great exercise for Ruby as she tends to get flat and fast and wants to both counter-bend and motorcycle around the turns and also for me as it slows my mind down and makes me think and even relax a bit. It also makes me insist on balance and a quality canter.
After all that we were rewarded by doing some jumping in the field, including my favorite "house" coop and the big panel. For some reason I don't get as nervous about jumping in the field as I do in the ring. One of the reasons is, well, it's fun! The other, I think it flows a little better. Ruby always seems to have a more natural forward, but rate-able, pace in the field and it just seems a little more natural. I guess if I were to be honest, I should say that you don't really have much in the way of related distances in our field either so the jumping is less complicated, so I'm sure that is part of it. You can kind of just go with the flow and you have more time to set yourself up for each jump as it comes. Well, for whatever reason, I prefer jumping in the field!
With all of this said, I believe I am experiencing a shift in my jumping attitude. No, my heart has not grown bigger, but I think my confidence has grown a bit. I have been riding a lot more this Spring and have been working harder on a lot of those rides too. Yes, I believe that working harder in Dressage does translate over to jumping. I am pushing for what I want from Ruby and am starting to get it. I am more & more a rider and less of a passenger these days. I also think that taking on CrossFit has given me more confidence overall. Suddenly I'm more willing to put myself out there more. I might still be nervous about jumping or going hunting, but I'm more willing to give it a try. I have to also say that the jumps are starting to look a little small. Perhaps I'll be asking my trainer to put them back up to my old height of 3-feet someday soon.
Wednesday, June 11, 2014
Monday, June 09, 2014
A CrossFit Story: Jeremy
Since I am sick and will not be attending CrossFit today, I am posting a CrossFit story that I enjoyed.
Fox Hunting!
Ruby and I hunting in November, 2010 (Ruby is the chestnut & white pinto in the middle).
A couple of friends at my barn belong to a local hunt and have been after me for a long time to join them for a hunt. I went once, and had a great time, but I hadn't gone again, mostly because I haven't felt that I have been in shape for it. And it's a bit daunting, so I'll admit to being nervous. This year they decided to add a Spring cubbing season and my friends were again asking me if I would like to go. I finally said yes!
I had a very tough and challenging CrossFit session on Friday night and then got up early on Saturday morning very nervous about what I had signed myself up for. We got to the hunt fixture with plenty of time, so it helped that I didn't feel rushed getting Ruby tacked up. We rode up a little trail to the field where we were gathering. Once we turned the corner and Ruby saw the hounds, her head went up and her ears pricked forward as if to say, 'oh, I know what THIS is!' She was pretty excited from the start. We got started walking down to the trail and she was jigging this way and that and suddenly the hounds let out a full cry and we were off, galloping full out!
The first galloping set was challenging to say the least. Ruby was very strong and full of herself and I spent most of it trying to have a conversation with her. She got so close up my friend's horse's butt that he actually kicked out at her in warning (Ruby didn't seem to care). We entered a field and almost committed the cardinal sin of passing hunt staff. Luckily I was able to pull her up before that happened. After that first mad gallop, however, she was great! The hunt field this time would gallop for a bit, then we would stop and re-group and collect the hounds up and then gallop on again. We spent most of the ride standing or galloping with very little between. I was happy with how adjustable Ruby really was after that first crazy sprint. She was right up there in the front, but listening and I found that I could easily check her down to a slower pace when needed. There weren't a ton a jumps at this fixture, but there were a few and we flew over them too fast for me to even register anything about them. Were they big? I don't even know.
After lots & lots of galloping we were walking through the field at the end and someone said, "oh look, a fawn!" I looked around and then down and literally at Ruby's feet all curled up and sleeping was a little fawn. He finally woke up and looked around and saw all these horses standing around him and skittered out of there. It was so cute and funny and random.
After the hunt we enjoyed the hunt "tea" under a tree in the field where we were parked. Many of the hunt members asked me if I would be back and I said that I would love to. They also asked why I hadn't been back since the first time and I said, "I don't know, I guess I've been nervous." Someone laughed and said, "Usually when someone is nervous, they want to ride in the back." Yeah, not Ruby & me, we were at the front of the field.
Friday, June 06, 2014
A Ton of Running: CrossFit 06/06/2014
So, I mentioned in a recent post that I wanted to eventually add some running into my week, but that I wanted to establish my routine and consistency with CrossFit first. Yeah. Maybe not the best strategy as tonight as we ended up having to do sprints as part of the WOD! To add insult to injury, the class voted to run as a warm-up too. I am so not ready for this.
Anyway, Friday's posted workout:
Warm-Up:
EMOM (Every Minute on the Minute) x5 Rounds
5 Burpees
10 Air Squats
What I did: Ran 600 meters (class choice). Around the block is apparently exactly 600m. I started out and the rest of the class was quickly way ahead. Like I haven't seen THAT before! But I didn't mind, because back-of-the-pack running is something that I am pretty used to, even if it's been a long time since I've run in any kind of a group setting. I set off trying to pace myself and I am proud that I made up up to the top of the slow hill at the beginning of the loop. But after that I did a walk/run thing. It was just meant to be the warm-up anyway, so I didn't need to kill myself so early in the session. The WOD does a good enough job of that without my helping it along, thank you very much.
Barbell warm-up led by coach:
2 rounds:
5 Deadlifts (bar)
5 SDHP (sumo deadlift high pull)
5 Med Ball Cleans
What I did: Same.
Stretching:
Samson + Hamstring
IT Band Cross-Body Stretch (with band)
Glute/Hamstring Smash (with softballs/supernova)
T-Spine Smash (with lax balls)
What I did: Same. Except I didn't do anything with "softballs", "supernova" (what the heck is that???) or lax balls.
Performance WOD:
A. Deadlift E2M x 4 Sets x 3 Reps @ 80-85% 1 RM (Translation: 3 Deadlift reps every two minutes x4 sets, weight should be 80-85% of your 1 rep maximum. So, if your Deadlift weight max for 1 rep is 100 lbs, you should do this exercise at 80-85lbs).
What I did: Same, 75lbs for the Deadlifts. The max weight I had done in my 1:1 sessions was 85lbs, but this is a very soft max. The 75 wasn't a struggle, so I'm sure I could go up a fair amount for a short rep exercise.
B. Teams of two, for time:
8 x 100m Sprints alternating
50 Deadlifts (185lbs men / 125lbs women)
50 Push Press (95/65)
50 T2B (toes-to-bar)
8 x 100m Sprints, alternating
What I did: Coach Jen teamed with me, which was very nice of her especially as I'm sure she had already done her own WOD earlier! Plus, pairing with me is pretty much a guarantee that you will be DFL, so there is that too.
Anyway ... I did ALL of my allotted sprints. ALL of them. I thought I was going to pass out a couple of times, but I. Did. Not. Walk. Very proud of that. Of course, you just CAN'T walk with everyone standing there watching and cheering for you, so I had to keep going. The set of sprint repeats at the end, I have to say I had slowed down quite a bit, but I kept running and even managed a bit of a kick on the last sprint. Killer. Talk about feel noodle-y at the end!
I did my half of the Deadlifts (but at 75lbs) and Push Presses (at 25lbs), so I am happy with that. For the T2B, I did leg lifts from the floor, but my upper hip area is so tight right now that this was (ironically) probably the hardest thing for me to do, physically. Poor Coach Jen had to pick up the slack for me and do more T2B to make up for it! (I'm sure she was happy about that).
I'm feeling pretty freaking good right about now. Some thoughts:
Anyway, Friday's posted workout:
Warm-Up:
EMOM (Every Minute on the Minute) x5 Rounds
5 Burpees
10 Air Squats
What I did: Ran 600 meters (class choice). Around the block is apparently exactly 600m. I started out and the rest of the class was quickly way ahead. Like I haven't seen THAT before! But I didn't mind, because back-of-the-pack running is something that I am pretty used to, even if it's been a long time since I've run in any kind of a group setting. I set off trying to pace myself and I am proud that I made up up to the top of the slow hill at the beginning of the loop. But after that I did a walk/run thing. It was just meant to be the warm-up anyway, so I didn't need to kill myself so early in the session. The WOD does a good enough job of that without my helping it along, thank you very much.
Barbell warm-up led by coach:
2 rounds:
5 Deadlifts (bar)
5 SDHP (sumo deadlift high pull)
5 Med Ball Cleans
What I did: Same.
Stretching:
Samson + Hamstring
IT Band Cross-Body Stretch (with band)
Glute/Hamstring Smash (with softballs/supernova)
T-Spine Smash (with lax balls)
What I did: Same. Except I didn't do anything with "softballs", "supernova" (what the heck is that???) or lax balls.
Performance WOD:
A. Deadlift E2M x 4 Sets x 3 Reps @ 80-85% 1 RM (Translation: 3 Deadlift reps every two minutes x4 sets, weight should be 80-85% of your 1 rep maximum. So, if your Deadlift weight max for 1 rep is 100 lbs, you should do this exercise at 80-85lbs).
What I did: Same, 75lbs for the Deadlifts. The max weight I had done in my 1:1 sessions was 85lbs, but this is a very soft max. The 75 wasn't a struggle, so I'm sure I could go up a fair amount for a short rep exercise.
B. Teams of two, for time:
8 x 100m Sprints alternating
50 Deadlifts (185lbs men / 125lbs women)
50 Push Press (95/65)
50 T2B (toes-to-bar)
8 x 100m Sprints, alternating
What I did: Coach Jen teamed with me, which was very nice of her especially as I'm sure she had already done her own WOD earlier! Plus, pairing with me is pretty much a guarantee that you will be DFL, so there is that too.
Anyway ... I did ALL of my allotted sprints. ALL of them. I thought I was going to pass out a couple of times, but I. Did. Not. Walk. Very proud of that. Of course, you just CAN'T walk with everyone standing there watching and cheering for you, so I had to keep going. The set of sprint repeats at the end, I have to say I had slowed down quite a bit, but I kept running and even managed a bit of a kick on the last sprint. Killer. Talk about feel noodle-y at the end!
I did my half of the Deadlifts (but at 75lbs) and Push Presses (at 25lbs), so I am happy with that. For the T2B, I did leg lifts from the floor, but my upper hip area is so tight right now that this was (ironically) probably the hardest thing for me to do, physically. Poor Coach Jen had to pick up the slack for me and do more T2B to make up for it! (I'm sure she was happy about that).
I'm feeling pretty freaking good right about now. Some thoughts:
- I did not look up the WOD before class tonight (or Tuesday). I think that is the best approach for right now. I'm afraid that I might talk myself out of going if the workout scares me!
- I really need to start running for real. Just 30 minutes of running a few times a week will make a big difference, I think.
- I feel really good about getting in a ride (Dressage school) on Ruby on my lunch hour. When I manage to both ride and CrossFit on the same day I feel especially satisfied and well-rounded.
- I think I should schedule a good deep-tissue sports massage. That might help loosen up the tightness I have in my upper hip/lower back.
- I can't say enough about how wonderful all the people are at CF. Not only was the whole class cheering for everyone, but the people who were not in the class but there to work on skills or whatever all stopped what they were doing to come out and cheer for everyone during the sprints.
I've been thinking of each CF workout as just another deposit in the bank. The more deposits I make, the more it's going to payoff.
Thursday, June 05, 2014
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