Back to Crossfit tonight here in Kits and it was much needed. I knew last night that we'd be doing Fight Gone Bad (FGB) one of the bench mark crossfit WODs - one I'd never done before. I wasn't looking forward to it - especially after a week of too many beers and too much rest but I went and as always I'm glad I did.
After going through the movements and a bit of a warm up we partnered up and were into it. I was glad to have done WODs of similar format back at Cooee and also to have done a lot of judging in similar situations which took some of the pressure off. I also went first which I know generally works better for me (get it over with).
WOD
'Fight Gone Bad'
3 rounds for total reps
1 minute at each station, 5 stations
1 minute rest in between each round
Wall Ball (14lbs/6kg)
Sumo-Deadlift-High-Pull (55lbs/25kg)
Box Jumps (20″)
Push Press (55lbs/25kg)
Row (calories)
251 Rx
I was quite happy with my score. Going in I know that it's best to have a game plan though having never done this before I wasn't sure what to expect. I was hoping for about 15 reps on each station through out which would give me a score over 200 but I wasn't sure I could maintain it so openly I was aiming for a score of 200 or better while secretly hoping I'd get something over 250 which I did - so happy with it.
My scores for each round went as follows:
Wall Ball - 20/15/15
SDHP - 22/19/21
Box Jumps - 23/20/17
Push Press - 16/12/12
Row - 14/13/12
Total - 95/79/77
I still need to practice my wall balls but they are getting better. The problem was that on rounds 2 and 3 my legs were pretty shot which didn't help. The SDHP were pretty standard and consistent. The box jumps were a bit of a struggle. We didn't have to do games standard (full extension on the box) but I haven't had any practice with rebounding while extending in the air so it was a bit of a mix of both but mostly full extension on the box with rebounding. I wasn't surprised with the push presses. My shoulders have been a bit achy from all the paddling and I don't have a massage appointment until Wednesday so I knew that anything overhead would be tough going. The row again was pretty consistent and while hurting didn't kill me.
I'm happy to have this one under my belt and to have a target for the next time I do it. After, I judged a girl named Nancy and she was a rockstar - quite inspiring - the first round of wall balls she went unbroken for the full minute and pulled out a score overall of 340 - definitely something to work toward.
Tuesday, July 31, 2012
7/18 - 7/29 - Paddling and Camping and (too much) beer... a catch up post
What a week (and a half) it's been... I'm going to summarise as it's been a long and (mosty) restful week away from the world - well, except for the free wi-fi at the campground but I wasn't about to blog from my iphone - there is however something to be said about surfing the internet around a campfire, though also a bit odd.
Long post about paddling from here on out... you've been warned...
Long post about paddling from here on out... you've been warned...
Wednesday, July 18, 2012
7/17 - Crossfit Winnipeg
After yesterday's backyard WOD I felt ready to get back in the swing of things and decided it'd be great to check out yet another Crossfit box. I used the affiliate map and found Crossfit Winnipeg which is only about 35 minutes from my parents house (which is actually close since they live about that far from the city).
They were very welcoming and have an amazing facility - they just moved recently - and the space is 10,000 square feet (930 square metres). They have a nice front area for signing in and hanging out and the gym space is huge. They also have a training room which has an additional six rowers and weight racks. Stunning. In the back are a number of offices which are soon to be filled with I believe a nutritionist and a physiotherapist (don't quote me on that one). There is also a quite and zen like yoga space.
Today's WOD
Warm-up
400m row
walking lunges
back and lat mobility work
then:
4 sets
DB Bulgarian split squats
1-1/4 ring rows
I used 2x10/12/20/20 for the split squats. These are a totally new movement for me but they were good - and oddly enough I think Coach Match might really like them - they follow along with his one leg deadlifts in a way. I really felt them - in fact I really felt my legs the entire warm-up. As suspected, yesterday's workout did catch up to me - tight glutes and hamstrings (thanks Tim!). It was good to work them out again.
WOD
12-9-6
OHS (115/75lbs 50/35kg)
Strict pull-ups
9:29 (55lb/25kg)
I was the last one done on this but I was doing the strict pull-ups (with a red band) rather than ring rows which were the scaled option if you couldn't do any strict pull-ups without a band. I also went lighter on my squats because my shoulders were hurting from the hspu's and also because I find it hard to wrap my head around weights in pounds.
Regarding the weight - it's similar to if you're nearing your max on something - if you know the weight is higher than what you've done it might feel a little harder to lift but if you accidentally load it with something heavier than you think it is you can usually move it anyway. It's all about mental attitude - thinking you can/ can't or even having that slight bit of hesitation with something heavier. 55 pounds seems a bit daunting even though realistically I know my OHS PR is 33kg but 25 was still tough - locking out my arms is still something I need to work on - lots of mobility.
The strict pull-ups were a huge struggle but I was determined to get through them. The first 6 were solid - two sets of 3 - but then I was down to ones and twos. On the round of 9 I played around with my grip, mostly mixed grip which I found easier than both palms facing me. The last set I did as 2-2-1-1. It's good to focus on getting everything tight through the core for a strong pull rather than relying on a kip - if you're not tight on the strict pull-ups you'll have trouble getting up over the bar.
I'm really glad I went. The people were friendly though it was odd to keep catching the conversations switching into french at times (this is more a french/english region than I remembered). The box was spacious and stunning (though that also goes with being in a city that has a lower cost of living/ rent).
I'm pretty sure my body is going to hurt tomorrow but at least all I really have to do is sit on a plane. Back to Vancouver then to the gorge.
Also - getting my fill of bacon at the moment... I have really missed bacon here in north america. Yum!
Some photos of the box
They were very welcoming and have an amazing facility - they just moved recently - and the space is 10,000 square feet (930 square metres). They have a nice front area for signing in and hanging out and the gym space is huge. They also have a training room which has an additional six rowers and weight racks. Stunning. In the back are a number of offices which are soon to be filled with I believe a nutritionist and a physiotherapist (don't quote me on that one). There is also a quite and zen like yoga space.
Today's WOD
Warm-up
400m row
walking lunges
back and lat mobility work
then:
4 sets
DB Bulgarian split squats
1-1/4 ring rows
I used 2x10/12/20/20 for the split squats. These are a totally new movement for me but they were good - and oddly enough I think Coach Match might really like them - they follow along with his one leg deadlifts in a way. I really felt them - in fact I really felt my legs the entire warm-up. As suspected, yesterday's workout did catch up to me - tight glutes and hamstrings (thanks Tim!). It was good to work them out again.
WOD
12-9-6
OHS (115/75lbs 50/35kg)
Strict pull-ups
9:29 (55lb/25kg)
I was the last one done on this but I was doing the strict pull-ups (with a red band) rather than ring rows which were the scaled option if you couldn't do any strict pull-ups without a band. I also went lighter on my squats because my shoulders were hurting from the hspu's and also because I find it hard to wrap my head around weights in pounds.
Regarding the weight - it's similar to if you're nearing your max on something - if you know the weight is higher than what you've done it might feel a little harder to lift but if you accidentally load it with something heavier than you think it is you can usually move it anyway. It's all about mental attitude - thinking you can/ can't or even having that slight bit of hesitation with something heavier. 55 pounds seems a bit daunting even though realistically I know my OHS PR is 33kg but 25 was still tough - locking out my arms is still something I need to work on - lots of mobility.
The strict pull-ups were a huge struggle but I was determined to get through them. The first 6 were solid - two sets of 3 - but then I was down to ones and twos. On the round of 9 I played around with my grip, mostly mixed grip which I found easier than both palms facing me. The last set I did as 2-2-1-1. It's good to focus on getting everything tight through the core for a strong pull rather than relying on a kip - if you're not tight on the strict pull-ups you'll have trouble getting up over the bar.
I'm really glad I went. The people were friendly though it was odd to keep catching the conversations switching into french at times (this is more a french/english region than I remembered). The box was spacious and stunning (though that also goes with being in a city that has a lower cost of living/ rent).
I'm pretty sure my body is going to hurt tomorrow but at least all I really have to do is sit on a plane. Back to Vancouver then to the gorge.
Also - getting my fill of bacon at the moment... I have really missed bacon here in north america. Yum!
Some photos of the box
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| Crossfit Winnipeg with owner Tania after our WOD |
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| Looking at the workout area from reception |
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| Looking at the workout area from the training room |
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| Part of the training room |
 |
| Number of burpees is discretional... |
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| Love this idea - recognizing achievement |
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| For Tim - #6 - Drop as a last resort... ;) |
Monday, July 16, 2012
7/16 - Winnipeg WOD
Today's WOD was courtesy of Tim's magical programming. My request was simple - "Need a WOD for tomorrow... no rings yet though... just body weight
movements... here's your chance... preferably something a little bit
longer..." And what I got in return was a fun little WOD that was mildly painful in the middle but which will likely impact my ability to walk tomorrow.
WOD
10-1
HSPU
pistols
lunges
50m run*
16:15
*I added in the 50m sprint in the middle just to a little more work into it. It felt reasonable until the round of 5 HSPU's and then it started to hurt. I didn't have anything under my head to scale the HSPU's so I was going as low as I could and then back up but because my head didn't touch anything I was doing these strict rather than kipping which made them that much harder.
For the pistols, I did the scaled version that we've been using at the box. In this case rather than a 5kg plate I had a piece of wood from the pile. It didn't weigh much at all but provided enough counter balance/ body positioning for the pistols to be steady - still need to work on more balance.
The lunges were steady and didn't feel them so much today. Tomorrow I'm sure will be another story.
The sprints were fun, kept my heart rate high throughout and made me take an extra breath or two to compose myself before the HSPU's.
It was a fun little WOD to get my body moving again after three days of rest and sleep. It feels like all I've done at my parents house so far - sleep and eat and sleep a ton more. Guess my body needed the recovery. Managed also to sneak this in before the storm that's coming though it was still quite humid which my body now struggles with.
Just finished typing this out and now I feel like vomitting, thanks Timmy - you did a good job. Ha. Also, grass makes me itchy, really itchy. Shower time. Feel free to make WOD suggestions in the comments or on my facebook page. I will try and get to them all over the next few weeks - note that I don't have any equipment except a skipping rope and potentially rings (if I can find a place to hang them at the gorge).
Post-WOD posed photos just for fun...
WOD
10-1
HSPU
pistols
lunges
50m run*
16:15
*I added in the 50m sprint in the middle just to a little more work into it. It felt reasonable until the round of 5 HSPU's and then it started to hurt. I didn't have anything under my head to scale the HSPU's so I was going as low as I could and then back up but because my head didn't touch anything I was doing these strict rather than kipping which made them that much harder.
For the pistols, I did the scaled version that we've been using at the box. In this case rather than a 5kg plate I had a piece of wood from the pile. It didn't weigh much at all but provided enough counter balance/ body positioning for the pistols to be steady - still need to work on more balance.
The lunges were steady and didn't feel them so much today. Tomorrow I'm sure will be another story.
The sprints were fun, kept my heart rate high throughout and made me take an extra breath or two to compose myself before the HSPU's.
It was a fun little WOD to get my body moving again after three days of rest and sleep. It feels like all I've done at my parents house so far - sleep and eat and sleep a ton more. Guess my body needed the recovery. Managed also to sneak this in before the storm that's coming though it was still quite humid which my body now struggles with.
Just finished typing this out and now I feel like vomitting, thanks Timmy - you did a good job. Ha. Also, grass makes me itchy, really itchy. Shower time. Feel free to make WOD suggestions in the comments or on my facebook page. I will try and get to them all over the next few weeks - note that I don't have any equipment except a skipping rope and potentially rings (if I can find a place to hang them at the gorge).
Post-WOD posed photos just for fun...
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| Pistols - on the way down... |
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| HSPU - this was about the depth I got to |
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| Post-WOD... tired! |
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| Sprint to slide and back - about 50m total |
Sunday, July 15, 2012
7/12 - Canada WOD 2 and Big Chop
First off... I have to admit that I still managed to get to the box for this WOD even though I saw it on the website and really wasn't looking forward to the 5km run especially as it was mid afternoon and humid but I still went.
Note to Coach Match - I promise not to complain (much) if you schedule a 5km run as a WOD - at least it wouldn't be sandwiched between 40 body weight deadlifts with 20 burpees thrown in the middle for fun.
Warm-up
work up to body weight (BW) deadlift
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WOD
40 BW deadlift (60kg)
run to kits beach (2.5km)
20 burpees
run back from kits beach (2.5km)
40 BW deadlift (60kg)
39:26
This was the running route:
This is how it broke down...
I managed four sets of 10 for the first round of deadlifts. It took me approximately 3 minutes then I was out the door on the run behind the boys. We all got caught up at the crosswalk and pretty much started the run at the same time. The boys sprinted off and I kept my standard pace. It was tough because I know the seawall route like the back of my hand so I knew where the hills were and the corners and just how far we had to go. It took me about 15 minutes to get to the rings/bars at Kits beach. I started into the burpees right away and kept moving throughout. They sucked - that's pretty much the only description. They took about 2 minutes then I was off and running again.
The blood went into my arms after the burpees so it was tough to transition back into the run especially as almost immediately there was a small steep uphill. I managed to shake out my arms and settle in and head back to the box. Halfway back (near the coast guard station) I saw another guy - James - who was walking. He grabbed some water at the fountain and then caught up and we ran together. It was good as I managed to keep him from walking again and he kept my mind off of how much the run sucked (I'm not a fan of running at all). We walked back up the 4 flights of stairs and this was quite taxing on the legs (and also where I bumped into my friend Calvin and gasped that I couldn't stop because I was crossfitting).
As James and I waited to cross the street and sprint into the box I told James to have a plan - to get right on the bar and at least get a couple of reps done and then rest. I had planned on doing sets of 7 but that didn't happen. I did 8 sets of 5 and was done just under 40 minutes. The run back took me about the same time as it did there as I only have one speed and the last set of deadlifts took about 4 minutes. I was happy to beat the 40 minute mark.
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That (unsurprisingly?) was just my warm up however as it was Big Chop night and the reason I spent two days in Vancouver before flying out to see my parents in Winnipeg. I had decided a few weeks ago that I was going to do SUP for the big chop which meant that I could get away with just doing the Little Chop (the short course for the race night). It was hard. I felt every single HSPU I did the night before right from the start. I was on a board that I rented for/from the race and the adjustable paddle was still about 4" or so too long which just made them ache worse. The conditions were quite good - slack-ish tide with some little runners coming back in. The course was sand barge and back and it was a challenge in just keeping moving. My body was tired - a combination of two hard/long crossfit WODs and jet lag catching up with me but it was a lot of fun, I loved being back out in English Bay (my boyfriend) and it was just a great chance to SUP. Bonus that I didn't fall in. I might try and do the Tuesday Night Race in Deep Cove after I'm back from the gorge. We'll see how that goes.
Also, I'm racing - steering - the Gorge OC6 race for VOS, super excited for that. No crossfitting before that though - I'll need my shoulders! Ha.
Note to Coach Match - I promise not to complain (much) if you schedule a 5km run as a WOD - at least it wouldn't be sandwiched between 40 body weight deadlifts with 20 burpees thrown in the middle for fun.
Warm-up
work up to body weight (BW) deadlift
.JPG)
WOD
40 BW deadlift (60kg)
run to kits beach (2.5km)
20 burpees
run back from kits beach (2.5km)
40 BW deadlift (60kg)
39:26
This was the running route:
This is how it broke down...
I managed four sets of 10 for the first round of deadlifts. It took me approximately 3 minutes then I was out the door on the run behind the boys. We all got caught up at the crosswalk and pretty much started the run at the same time. The boys sprinted off and I kept my standard pace. It was tough because I know the seawall route like the back of my hand so I knew where the hills were and the corners and just how far we had to go. It took me about 15 minutes to get to the rings/bars at Kits beach. I started into the burpees right away and kept moving throughout. They sucked - that's pretty much the only description. They took about 2 minutes then I was off and running again.
The blood went into my arms after the burpees so it was tough to transition back into the run especially as almost immediately there was a small steep uphill. I managed to shake out my arms and settle in and head back to the box. Halfway back (near the coast guard station) I saw another guy - James - who was walking. He grabbed some water at the fountain and then caught up and we ran together. It was good as I managed to keep him from walking again and he kept my mind off of how much the run sucked (I'm not a fan of running at all). We walked back up the 4 flights of stairs and this was quite taxing on the legs (and also where I bumped into my friend Calvin and gasped that I couldn't stop because I was crossfitting).
As James and I waited to cross the street and sprint into the box I told James to have a plan - to get right on the bar and at least get a couple of reps done and then rest. I had planned on doing sets of 7 but that didn't happen. I did 8 sets of 5 and was done just under 40 minutes. The run back took me about the same time as it did there as I only have one speed and the last set of deadlifts took about 4 minutes. I was happy to beat the 40 minute mark.
.JPG)
That (unsurprisingly?) was just my warm up however as it was Big Chop night and the reason I spent two days in Vancouver before flying out to see my parents in Winnipeg. I had decided a few weeks ago that I was going to do SUP for the big chop which meant that I could get away with just doing the Little Chop (the short course for the race night). It was hard. I felt every single HSPU I did the night before right from the start. I was on a board that I rented for/from the race and the adjustable paddle was still about 4" or so too long which just made them ache worse. The conditions were quite good - slack-ish tide with some little runners coming back in. The course was sand barge and back and it was a challenge in just keeping moving. My body was tired - a combination of two hard/long crossfit WODs and jet lag catching up with me but it was a lot of fun, I loved being back out in English Bay (my boyfriend) and it was just a great chance to SUP. Bonus that I didn't fall in. I might try and do the Tuesday Night Race in Deep Cove after I'm back from the gorge. We'll see how that goes.
Also, I'm racing - steering - the Gorge OC6 race for VOS, super excited for that. No crossfitting before that though - I'll need my shoulders! Ha.
7/11 - Canada WOD and SUP...
Made it back to Canada... after numerous hours on a plane (15!) from Sydney to Vancouver and going (literally) back in time - I arrived in Vancouver 3 hours before I left Sydney - at 8:30am. By the time I got through customs, grabbed my luggage, hugged Lili and got back to her place and managed to convince her she did in fact have to go to work and that I really needed a shower my day had officially begun.
I ran a few errands (passport renewal, cellphone set up) and made it back in time to change and check out crossfit kits.
Crossfit Kitsilano posts their WODs online ahead of time so you know what you're getting into when you show up - I'm not sure if this is better or worse especially when I was greeted with this:
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Warm-up
500m (two laps around building) carrying 5lb (2.5kg) weight in each hand
Lower leg mobility
Handstand practice
WOD
5 min HSPU
4 min T2B
3 min Box Jump (20/24)
2 min sprints
1 min burpees
40-30-50-16-19
155
I was quite happy with the HSPU's - I did a block of close to 10 to start then was down to sets of mostly 2 and 3 before a bunch of singles towards the end. I was using an ab mat on a 10lb (5kg) plate. The T2B were tough after the HSPU's and I'm still struggling with stringing my kip together without stopping to reset. Definitely something to work on. The box jumps were steady - I used the 24" box and rested on the top when necessary. We had a 10 second warning at the end of every movement where we could set up to go to the next one and on the box jumps I went right until time expired as I knew I could get more reps jumping than I would doing 25m sprints. The same applied to the end of the sprints, I finished the rep I was on after the 10 second warning and then moved on to the burpees ready to go at the start of the minute as I knew it would be tough to squeeze in a full sprint during the time. I was happy to match the number of sprints in each minute as well. The burpees were hard physically but mentally I knew it was just a minute. I was aiming for 20 reps but fell a little bit short. Still happy with what I accomplished.
I really enjoyed this WOD, it was structured differently to what we normally do so that change up was fun though it was still challenging.
After the WOD I walked down to the FCRCC compound at Burrard and met up with Edgar. I took his SUP out and he took his OC1 and we went and played around - there was a bit of paddling but it was mostly floating and gossiping and watching the men on their time trial. I didn't fall in which is a bonus given the amount of boat traffic and choppy wake that I'm not used to. It was fun and a great day to be out on the water.
I ran a few errands (passport renewal, cellphone set up) and made it back in time to change and check out crossfit kits.
Crossfit Kitsilano posts their WODs online ahead of time so you know what you're getting into when you show up - I'm not sure if this is better or worse especially when I was greeted with this:
.JPG)
Warm-up
500m (two laps around building) carrying 5lb (2.5kg) weight in each hand
Lower leg mobility
Handstand practice
WOD
5 min HSPU
4 min T2B
3 min Box Jump (20/24)
2 min sprints
1 min burpees
40-30-50-16-19
155
I was quite happy with the HSPU's - I did a block of close to 10 to start then was down to sets of mostly 2 and 3 before a bunch of singles towards the end. I was using an ab mat on a 10lb (5kg) plate. The T2B were tough after the HSPU's and I'm still struggling with stringing my kip together without stopping to reset. Definitely something to work on. The box jumps were steady - I used the 24" box and rested on the top when necessary. We had a 10 second warning at the end of every movement where we could set up to go to the next one and on the box jumps I went right until time expired as I knew I could get more reps jumping than I would doing 25m sprints. The same applied to the end of the sprints, I finished the rep I was on after the 10 second warning and then moved on to the burpees ready to go at the start of the minute as I knew it would be tough to squeeze in a full sprint during the time. I was happy to match the number of sprints in each minute as well. The burpees were hard physically but mentally I knew it was just a minute. I was aiming for 20 reps but fell a little bit short. Still happy with what I accomplished.
I really enjoyed this WOD, it was structured differently to what we normally do so that change up was fun though it was still challenging.
After the WOD I walked down to the FCRCC compound at Burrard and met up with Edgar. I took his SUP out and he took his OC1 and we went and played around - there was a bit of paddling but it was mostly floating and gossiping and watching the men on their time trial. I didn't fall in which is a bonus given the amount of boat traffic and choppy wake that I'm not used to. It was fun and a great day to be out on the water.
Tuesday, July 10, 2012
7/10 - back to pistols
First off let's not talk about the unsightly bruises on my legs from last nights cleans or the fact that my collarbone hurts too. Let also not talk about how it was so cold this morning that we didn't even go outside to run but rather did shuttle sprints inside while still wearing all too many layers (yes, I fully realise that I am in fact Canadian but I'm pretty much acclimatized now and just want the heat). Also, I really don't want to talk about how this was my last Cooee WOD for the next 4 weeks as I venture back to the Great White North (aka Canada where it is now in fact warmer).
Let's instead talk about how pistols are back. Yes, it truly is the month of pistols. But let's also mention how the pistols were the easy part of today's WOD.
Backing up a bit... a big shipment of KB's came into the box yesterday, lots of pretty shiny ones that obviously are just begging to be used. Today was also KB day.
Warm-up
Tabata Squats
KB cleans
KB presses
Pistol practice
The tabata squats were evil especially since we had to take our score from the fourth round and then add one more rep to each of the last four rounds even in that meant not finishing until after the rest period had started. I thought I was doing well maintaining 16 reps for the first four rounds but that meant a further 17-18-19-20 for the last rounds. Ouch!
We practiced a bunch of KB one arm cleans before moving on to two and then the same for KB presses. I was once again using the 12kg KB's which were the weight for the final day of the Primal Throwdown and once again they were tough. I made it though.
Pistol practice was much of the same - using boxes and counterweights (KB's).
WOD
8 minute AMRAP
8 pistols
8 KB presses
5/7 (4kg KB for pistols/ 2x12kg KB for presses)
This was a challenging WOD given that I knew how heavy pressing 2x12kg KB's was going to be (thanks SXF!) and also figured I'd struggle with the pistols. I was surprised. The presses were still horrible though the pistols felt solid (I think partly because I put my oly shoes on which I haven't been wearing for them lately). I managed a few unbroken sets of the presses but that was a struggle. The rounds went as follows 8-5/3-5/3-5/3-8. I was racing the clock on that last set and didn't want to put them down. The pistols were quite fluid. Obviously having the KB to use as balance helped a lot but I still felt pretty good dropping down and bouncing back up. A few times I hopped around for balance when I stood up but that wasn't often. I liked it - already seeing the improvement.
It was a good class. Always fun to jump in a 9:30 - it was all women with Kirst coaching... girl power! Haha.
Leaving on a jet plane tonight... both excited and avoiding packing - something has to give. I'm still going to be WOD-ing while I'm away - when I'm not at Crossfit Kitsilano I'll be making up stuff on my own. I'm also open to WODs being thrown at me - I'll have access to a skipping rope and a set of rings so keep that in mind if you want to punish me somehow. Also, 100 burpees for time - already on the list... thanks Jack! Ugh!
See you from the other side of the Pacific...
Let's instead talk about how pistols are back. Yes, it truly is the month of pistols. But let's also mention how the pistols were the easy part of today's WOD.
Backing up a bit... a big shipment of KB's came into the box yesterday, lots of pretty shiny ones that obviously are just begging to be used. Today was also KB day.
Warm-up
Tabata Squats
KB cleans
KB presses
Pistol practice
The tabata squats were evil especially since we had to take our score from the fourth round and then add one more rep to each of the last four rounds even in that meant not finishing until after the rest period had started. I thought I was doing well maintaining 16 reps for the first four rounds but that meant a further 17-18-19-20 for the last rounds. Ouch!
We practiced a bunch of KB one arm cleans before moving on to two and then the same for KB presses. I was once again using the 12kg KB's which were the weight for the final day of the Primal Throwdown and once again they were tough. I made it though.
Pistol practice was much of the same - using boxes and counterweights (KB's).
WOD
8 minute AMRAP
8 pistols
8 KB presses
5/7 (4kg KB for pistols/ 2x12kg KB for presses)
This was a challenging WOD given that I knew how heavy pressing 2x12kg KB's was going to be (thanks SXF!) and also figured I'd struggle with the pistols. I was surprised. The presses were still horrible though the pistols felt solid (I think partly because I put my oly shoes on which I haven't been wearing for them lately). I managed a few unbroken sets of the presses but that was a struggle. The rounds went as follows 8-5/3-5/3-5/3-8. I was racing the clock on that last set and didn't want to put them down. The pistols were quite fluid. Obviously having the KB to use as balance helped a lot but I still felt pretty good dropping down and bouncing back up. A few times I hopped around for balance when I stood up but that wasn't often. I liked it - already seeing the improvement.
It was a good class. Always fun to jump in a 9:30 - it was all women with Kirst coaching... girl power! Haha.
Leaving on a jet plane tonight... both excited and avoiding packing - something has to give. I'm still going to be WOD-ing while I'm away - when I'm not at Crossfit Kitsilano I'll be making up stuff on my own. I'm also open to WODs being thrown at me - I'll have access to a skipping rope and a set of rings so keep that in mind if you want to punish me somehow. Also, 100 burpees for time - already on the list... thanks Jack! Ugh!
See you from the other side of the Pacific...
Monday, July 9, 2012
Nutrition in 60 Seconds...
A pretty succinct description of eating clean/ healthy...
Source: Melissa and Dallas http://whole9life.com/2011/09/nutrition-in-60-seconds/
Nutrition in 60 Seconds
I eat real food – fresh, natural food like meat, vegetables and fruit. I choose foods that are nutrient-dense, with lots of naturally occurring vitamins and minerals, over foods that have more calories but less nutrition. And food quality is important – I’m careful about where my meat, seafood and eggs come from, and buy organic local produce as often as possible.
This is not a “diet” – I eat as much as I need to maintain strength, energy, activity levels and a healthy body weight. I aim for well-balanced nutrition, so I eat both animals and a significant amount of plants. I’m not lacking carbohydrates – I just get them from vegetables and fruits instead of bread, cereal or pasta. And my meals are probably higher in fat than you’d imagine, but fat is a healthy source of energy when it comes from high-quality foods like avocado, coconut and grass-fed beef.
Eating like this is ideal for maintaining a healthy metabolism and reducing inflammation within the body. It’s good for body composition, energy levels, sleep quality, mental attitude and quality of life. It helps eliminate sugar cravings and reestablishes a healthy relationship with food. It also works to minimize your risk for a whole host of lifestyle diseases and conditions, like diabetes, heart attack, stroke and autoimmune.
7/9...
Back at crossfit today after a full on rest day yesterday (with lots of food and too many a few beers). Thankfully there were no pistols on the menu today - I'm not sure my butt can handle it now even with a few days of rest. I'm still sore and I don't think 20 hours on a plane is going to help with that.
Strength
5 x 5 deadlifts
60-70-80-85
I love partnering up with Kayla - she's super strong - and just by working with her I get pushed harder and heavier by association. On my own I probably wouldn't have started at 60 but when she suggested it how could I say no? (disclaimer, I know I could have said no but sometimes it's just fun to go with it... and it just makes me stronger anyway). I didn't do a 5th set which I probably should have but 85kg was quite hard as it was (my current 1RM is 95kg so I wasn't that far off for 5 reps).
It was definitely nice to not have to regrip at the bottom as we did for the comp - it's so much smoother and feels easier (which it is).
WOD
5 rounds for time
10 hang cleans (30/45kg or RxTra 45/60kg)
10 burpee bar hops
200m run
1 min rest between each round
15:13 (Rx1/2tra - 38kg)
This was both fun and hard - I love hang cleans and I especially like going heavy on hang cleans for some bizarre reason. I managed to get through all 5 rounds without putting the bar down on the hang cleans - when I rested I stayed in the rack position and then continued on. I think I gained a bunch of time with doing it this way and I actually don't find it any harder - it's probably less hard as you don't have to get the bar all the way back up from the floor and I tend to start my hang clean from the rack position when stringing them together instead of hanging at the bottom.
The burpee bar hops (as usual) were horrible (aren't anything burpee related though?). It was just a matter of pushing through and trying to keep moving. I think I did an extra rep on the first set as well as I am horrible at counting (ask Kayla) and I finished on the wrong side of the bar. Oops. Oh well.
The runs were okay. I found it hard initially to get my legs moving - my quads were pretty pumped until I got going and the blood started flowing. On the third round I went quite hard trying to chase Kayla down and while I didn't catch her I did close the gap. I covered the rest of the ground on the hang cleans but she was doing 45kg (beast mode) so technically she still kicked my butt. Again though I have to say that training around her pushes me harder and heavier and I'm getting better because of it - it's fun to have people to feed off of and it goes both ways depending on the days... Thank you Kayla (and see you in a month!).
One last WOD tomorrow at Cooee before I head 'home' for a visit and get a chance to check out Crossfit Kitsilano.
Strength
5 x 5 deadlifts
60-70-80-85
I love partnering up with Kayla - she's super strong - and just by working with her I get pushed harder and heavier by association. On my own I probably wouldn't have started at 60 but when she suggested it how could I say no? (disclaimer, I know I could have said no but sometimes it's just fun to go with it... and it just makes me stronger anyway). I didn't do a 5th set which I probably should have but 85kg was quite hard as it was (my current 1RM is 95kg so I wasn't that far off for 5 reps).
It was definitely nice to not have to regrip at the bottom as we did for the comp - it's so much smoother and feels easier (which it is).
WOD
5 rounds for time
10 hang cleans (30/45kg or RxTra 45/60kg)
10 burpee bar hops
200m run
1 min rest between each round
15:13 (Rx1/2tra - 38kg)
This was both fun and hard - I love hang cleans and I especially like going heavy on hang cleans for some bizarre reason. I managed to get through all 5 rounds without putting the bar down on the hang cleans - when I rested I stayed in the rack position and then continued on. I think I gained a bunch of time with doing it this way and I actually don't find it any harder - it's probably less hard as you don't have to get the bar all the way back up from the floor and I tend to start my hang clean from the rack position when stringing them together instead of hanging at the bottom.
The burpee bar hops (as usual) were horrible (aren't anything burpee related though?). It was just a matter of pushing through and trying to keep moving. I think I did an extra rep on the first set as well as I am horrible at counting (ask Kayla) and I finished on the wrong side of the bar. Oops. Oh well.
The runs were okay. I found it hard initially to get my legs moving - my quads were pretty pumped until I got going and the blood started flowing. On the third round I went quite hard trying to chase Kayla down and while I didn't catch her I did close the gap. I covered the rest of the ground on the hang cleans but she was doing 45kg (beast mode) so technically she still kicked my butt. Again though I have to say that training around her pushes me harder and heavier and I'm getting better because of it - it's fun to have people to feed off of and it goes both ways depending on the days... Thank you Kayla (and see you in a month!).
One last WOD tomorrow at Cooee before I head 'home' for a visit and get a chance to check out Crossfit Kitsilano.
7/7 - Inaugural SUP 3000
The inaugural SUP 3000 took place on Saturday - it was technically the SUP 5000 for the men and 3000 for the women. It should be noted that this was the first time this format was run anywhere in the world - SUPWA is already making a name for themselves. It was fantastic.
The morning started early... too early. I was tempted to stay in my warm bed as the darkness still loomed outside but I knew that if I could just get out there I'd be greeted with magnificent views as the morning sun broke on the calm waters as we stood out there on our boards - and it was true.
Race registration and briefing and we were all quickly on the water - almost a little too quickly for us girls - and we paddled to the start line. It was a mass start for the boys and then for the girls - we however had to wait 15 minutes and most of this time was spent chatting and floating around on our boards trying to get some feeling in our frozen feet.
Suddenly we were off for the first of three races.
The format was as follows:
1500m race
paddle back easily to start
1000m race
paddle back easily to start
500m race
coffee time!
The boys did the same however they started with a 2000m race and then followed that up with the other three. It was great - logistics were simple, there was ample time to get back to the start without feeling rushed and best of all we got to chat with each other and meet fellow paddlers - I knew Nat from Crossfit so it was good to catch up and also to learn a bit more about Michelle and Loraine besides the fact that they're fast.
For each race you got points corresponding to your position and at the end of the three races the person with the lowest score came first, etc. That hardly mattered for the four of us as the order was the same each race and though it was a race the best part of it all was being out there. And as Nat and I agreed... it was our 'rest' day afterall and nice to just be playing - and we still managed to cover about 6km all in. I loved it!
Can't wait for the next one in October (this format) and they've already promised that it will have an afternoon start time thankfully.
Some pictures from the day borrowed from seabreeze.com.au
The morning started early... too early. I was tempted to stay in my warm bed as the darkness still loomed outside but I knew that if I could just get out there I'd be greeted with magnificent views as the morning sun broke on the calm waters as we stood out there on our boards - and it was true.
Race registration and briefing and we were all quickly on the water - almost a little too quickly for us girls - and we paddled to the start line. It was a mass start for the boys and then for the girls - we however had to wait 15 minutes and most of this time was spent chatting and floating around on our boards trying to get some feeling in our frozen feet.
Suddenly we were off for the first of three races.
The format was as follows:
1500m race
paddle back easily to start
1000m race
paddle back easily to start
500m race
coffee time!
The boys did the same however they started with a 2000m race and then followed that up with the other three. It was great - logistics were simple, there was ample time to get back to the start without feeling rushed and best of all we got to chat with each other and meet fellow paddlers - I knew Nat from Crossfit so it was good to catch up and also to learn a bit more about Michelle and Loraine besides the fact that they're fast.
For each race you got points corresponding to your position and at the end of the three races the person with the lowest score came first, etc. That hardly mattered for the four of us as the order was the same each race and though it was a race the best part of it all was being out there. And as Nat and I agreed... it was our 'rest' day afterall and nice to just be playing - and we still managed to cover about 6km all in. I loved it!
Can't wait for the next one in October (this format) and they've already promised that it will have an afternoon start time thankfully.
Some pictures from the day borrowed from seabreeze.com.au
Friday, July 6, 2012
7/6 - "Isabel"
I love "Isabel" and while I was hoping that the next time I met her I'd be able to do her Rx today was not that day. Still a lot of work to do to get my Snatch up by 10kg.
Warm-up
Skipping/running chaos
Burgener Warm-up
There was quite a large turn-out for the noon class today - must have been the Friday sunshine. Anyway, Coach Match had a fun and crazy warm-up for us. It involved finding a place to skip facing any one of the four walls in the box. The structure was 5-10-15-20-25 single skips and in between each set run and touch the wall in front of you and the wall behind you while avoiding anyone who was skipping/ also running. Now this all seems reasonable until you realize that there were 15 people all facing different walls and therefore running and skipping in perpendicular directions. I'm pretty sure Kirst came back into the room after we'd started and laughed wondering what was going on. We did this a second time with everyone turning 90 degrees and therefore running for the other two walls. It was both funny and scary (depending on how close you had to get to swinging ropes to get back to your spot).
We followed that up with a much more controlled run through the Burgener warm-up (similar to this).
WOD
"Isabel"
30 Snatches (45/60kg)
6:04 (35kg)
I initially wanted to do this at 40kg (38kg is my PR) but couldn't get a lift in - mostly I think because of confidence so I dropped the weight so I could concentrate on good form while moving quickly. I had some reps where I was borderline pushing out my arms and I tried to ensure I was dropping under the bar. There were other reps where I was dropping but instead of sending my butt and hips back I was spreading my feet really wide - not pretty. That being said I had a few beautiful reps too, even near the end which I loved and need to really focus on more. Practice, practice, practice. This WOD wrapped up the end of our Snatch month and we'll do it again in a few months so hopefully I'll be stronger with better form then and be able to do it at 40kg (at least).
Two more WODs next week (Monday and Tuesday) then a month of vacation and a chance to check out Crossfit Kitsilano (which opened just before I moved two blocks away from where I used to live). Can't wait!
Also, strange things happening at the box today after the WOD...
Warm-up
Skipping/running chaos
Burgener Warm-up
There was quite a large turn-out for the noon class today - must have been the Friday sunshine. Anyway, Coach Match had a fun and crazy warm-up for us. It involved finding a place to skip facing any one of the four walls in the box. The structure was 5-10-15-20-25 single skips and in between each set run and touch the wall in front of you and the wall behind you while avoiding anyone who was skipping/ also running. Now this all seems reasonable until you realize that there were 15 people all facing different walls and therefore running and skipping in perpendicular directions. I'm pretty sure Kirst came back into the room after we'd started and laughed wondering what was going on. We did this a second time with everyone turning 90 degrees and therefore running for the other two walls. It was both funny and scary (depending on how close you had to get to swinging ropes to get back to your spot).
We followed that up with a much more controlled run through the Burgener warm-up (similar to this).
WOD
"Isabel"
30 Snatches (45/60kg)
6:04 (35kg)
I initially wanted to do this at 40kg (38kg is my PR) but couldn't get a lift in - mostly I think because of confidence so I dropped the weight so I could concentrate on good form while moving quickly. I had some reps where I was borderline pushing out my arms and I tried to ensure I was dropping under the bar. There were other reps where I was dropping but instead of sending my butt and hips back I was spreading my feet really wide - not pretty. That being said I had a few beautiful reps too, even near the end which I loved and need to really focus on more. Practice, practice, practice. This WOD wrapped up the end of our Snatch month and we'll do it again in a few months so hopefully I'll be stronger with better form then and be able to do it at 40kg (at least).
Two more WODs next week (Monday and Tuesday) then a month of vacation and a chance to check out Crossfit Kitsilano (which opened just before I moved two blocks away from where I used to live). Can't wait!
Also, strange things happening at the box today after the WOD...
7/5 - more pistols...
Warm-up
DU practice
Pistol practice
As mentioned earlier in the week it's the month of pistols at our box so this was day three this week of focusing on them and having them in the WOD. The rule is that we can no longer hold our foot/leg when doing them which means scaling in order to focus on form. There are a few options available to scale - the first is to use a box at a height in which you can lower yourself under control to touch your butt on the box and then stand back up - this can be any height (as you get better you use a lower box). The other option we used was to hold a KB or plate in your arms straight in front of you which acts as a sort of counterbalance whilekilling working your shoulders. The weight can be whatever you need it to be - lighter as you get better at balancing. Obviously the objective is to be able to do pistols without scaling - or as our Coach told us - while doing a one legged OHS.
WOD
12 min AMRAP
20 double-unders
10 pistols
5 push-ups
RxTra – 8/12 KB for pistols
7/25 Rx (5kg plate)
This was a challenging WOD in that it seemed like I was forever doing pistols. The DU's I managed to do all unbroken so they went quite quickly as did the push-ups. The pistols took a lot of concentration and my shoulders were killing. I started with an 8kg KB but quickly dropped that in favor of a 5kg plate which still felt heavy. I was sweating like crazy - it was flying off of me while I was skipping. Definitely tough. That being said, already I feel like my pistols are getting a bit better - I'm starting to realize that the trick is to get to the bottom quickly and bounce out of it.
Also, last night was the last class I'll have Coach Pete coaching... he's leaving soon to move back east and I'm heading on vacation next week and won't be back til after he leaves... I'm going to miss you Pete - and while I typically make fun of your music on this last night it worked it's magic - it was loud and angry and perfect for this WOD (especially as I was right in front of the speaker).
Also, congrats to everyone in the session - Coach Match said it was the first(?) WOD where everyone did DU's. Sweet! The progress over the past month has been pretty outstanding.
DU practice
Pistol practice
As mentioned earlier in the week it's the month of pistols at our box so this was day three this week of focusing on them and having them in the WOD. The rule is that we can no longer hold our foot/leg when doing them which means scaling in order to focus on form. There are a few options available to scale - the first is to use a box at a height in which you can lower yourself under control to touch your butt on the box and then stand back up - this can be any height (as you get better you use a lower box). The other option we used was to hold a KB or plate in your arms straight in front of you which acts as a sort of counterbalance while
WOD
12 min AMRAP
20 double-unders
10 pistols
5 push-ups
RxTra – 8/12 KB for pistols
7/25 Rx (5kg plate)
This was a challenging WOD in that it seemed like I was forever doing pistols. The DU's I managed to do all unbroken so they went quite quickly as did the push-ups. The pistols took a lot of concentration and my shoulders were killing. I started with an 8kg KB but quickly dropped that in favor of a 5kg plate which still felt heavy. I was sweating like crazy - it was flying off of me while I was skipping. Definitely tough. That being said, already I feel like my pistols are getting a bit better - I'm starting to realize that the trick is to get to the bottom quickly and bounce out of it.
Also, last night was the last class I'll have Coach Pete coaching... he's leaving soon to move back east and I'm heading on vacation next week and won't be back til after he leaves... I'm going to miss you Pete - and while I typically make fun of your music on this last night it worked it's magic - it was loud and angry and perfect for this WOD (especially as I was right in front of the speaker).
Also, congrats to everyone in the session - Coach Match said it was the first(?) WOD where everyone did DU's. Sweet! The progress over the past month has been pretty outstanding.
7/4 - Loved it!
I loved this WOD... was looking forward to lifting and LOVE snatches so this made it perfect.
Warm-up
snatch balance & OHS drills
Strength
1 x snatch balance from the rack into 2 OHS
18-28-33-38
We were supposed to keep these light to really focus on form over strength but I was partnered up with Kayla and we kinda broke the rules. It was good though - we did maintain good form throughout. My feet still get a bit wide when I snatch but Kayla commented that it looked like a comfortable position for me to land in and then stand back up in and that I should just go with it. Worth keeping in mind and giving it a try.
WOD
21-15-9
Squat snatch (28/40kg)
Toes to bar
14:51 Rx
Finished this just under the 15 minute cut-off. It was fun but tough. My legs were tired after two days of pistols and I was really trying to focus on form and landing in the squat position. I'm not sure where my concentration was at the start - I dumped my first three attempts. The first was right onto my butt with Kayla laughing at me since she couldn't pick up her weight safely (I was right there). I dumped the next two forward (stayed on my feet though) and then heard Kayla say something to the effect of 'Get it together Jac' and I took a few deep breaths and found my focus and didn't miss a rep from there on out. I was mostly doing singles but keeping at it - it wasn't a heavy weight but I felt every single one of those reps. I ripped my hand (palm) on the set of 9 which really made it difficult to finish it out.
The toes to bar were solid. I jumped on one of the new bars and loved it - can maintain my grip longer without feeling like my hands are going to tear. I managed sets of no less than 5 throughout and only then came down because I was afraid my hands were going to slip off. They felt good.
Great day... loved this WOD - did I mention that already?
Warm-up
snatch balance & OHS drills
Strength
1 x snatch balance from the rack into 2 OHS
18-28-33-38
We were supposed to keep these light to really focus on form over strength but I was partnered up with Kayla and we kinda broke the rules. It was good though - we did maintain good form throughout. My feet still get a bit wide when I snatch but Kayla commented that it looked like a comfortable position for me to land in and then stand back up in and that I should just go with it. Worth keeping in mind and giving it a try.
WOD
21-15-9
Squat snatch (28/40kg)
Toes to bar
14:51 Rx
Finished this just under the 15 minute cut-off. It was fun but tough. My legs were tired after two days of pistols and I was really trying to focus on form and landing in the squat position. I'm not sure where my concentration was at the start - I dumped my first three attempts. The first was right onto my butt with Kayla laughing at me since she couldn't pick up her weight safely (I was right there). I dumped the next two forward (stayed on my feet though) and then heard Kayla say something to the effect of 'Get it together Jac' and I took a few deep breaths and found my focus and didn't miss a rep from there on out. I was mostly doing singles but keeping at it - it wasn't a heavy weight but I felt every single one of those reps. I ripped my hand (palm) on the set of 9 which really made it difficult to finish it out.
The toes to bar were solid. I jumped on one of the new bars and loved it - can maintain my grip longer without feeling like my hands are going to tear. I managed sets of no less than 5 throughout and only then came down because I was afraid my hands were going to slip off. They felt good.
Great day... loved this WOD - did I mention that already?
Tuesday, July 3, 2012
7/3 - More Pistols...
Another day for pistols...
WOD
70 Double Unders
60 Sit-ups
50 Cockroaches
40 Pistols
30 Burpees
20 Push-ups
10 Get-ups
12:27 Rx
Was pretty excited with this one right from the start as I managed the 70 DU's ubroken - new PR! I started by telling myself that I'd aim for 50 (which is coming easier these days) but then I got that far and decided to do a more as I was feeling strong and then once I hit sixty I wanted to go unbroken. The last rep was a little awkward but I pulled it out and was quite happy. I did a little dance then moved on to the sit-ups keeping a solid pace throughout.
The cockroaches were the first sign of me slowing down. They were killer right after the ab mat sit-ups. Ouch. Lots of tight and cramping abs going on but managed to push through breaking them into a few sets.
The pistols got me. Tash and Kirst both powered through them on either side of me while I just tried to keep a steady pace and get solid reps on each one rather than a bunch of half reps with wasted energy like yesterday's WOD. The burpees hurt, they were exhausting but as with any set of burpees it's just about keeping a steady pace and never stopping. The push-ups I broke into 4 sets of 5 and they were very hard on the arms but I made sure to do them from my toes - I wasn't going to fight through all those pistols Rx only to drop to my knees for 20 push-ups. It was definitely a mental battle. The get-ups were easy and went quickly - they're so much better when you don't have to jump up to touch a bar on top of it all.
It was a good steady WOD today and I quite enjoyed it but after taking it easy last week (a bit of rest after the comp) I'm starting to yearn to lift heavy stuff again. It's a good feeling...
WOD
70 Double Unders
60 Sit-ups
50 Cockroaches
40 Pistols
30 Burpees
20 Push-ups
10 Get-ups
12:27 Rx
Was pretty excited with this one right from the start as I managed the 70 DU's ubroken - new PR! I started by telling myself that I'd aim for 50 (which is coming easier these days) but then I got that far and decided to do a more as I was feeling strong and then once I hit sixty I wanted to go unbroken. The last rep was a little awkward but I pulled it out and was quite happy. I did a little dance then moved on to the sit-ups keeping a solid pace throughout.
The cockroaches were the first sign of me slowing down. They were killer right after the ab mat sit-ups. Ouch. Lots of tight and cramping abs going on but managed to push through breaking them into a few sets.
The pistols got me. Tash and Kirst both powered through them on either side of me while I just tried to keep a steady pace and get solid reps on each one rather than a bunch of half reps with wasted energy like yesterday's WOD. The burpees hurt, they were exhausting but as with any set of burpees it's just about keeping a steady pace and never stopping. The push-ups I broke into 4 sets of 5 and they were very hard on the arms but I made sure to do them from my toes - I wasn't going to fight through all those pistols Rx only to drop to my knees for 20 push-ups. It was definitely a mental battle. The get-ups were easy and went quickly - they're so much better when you don't have to jump up to touch a bar on top of it all.
It was a good steady WOD today and I quite enjoyed it but after taking it easy last week (a bit of rest after the comp) I'm starting to yearn to lift heavy stuff again. It's a good feeling...
7/2 - rope climbs!
Skills
DU practice
Pistol practice
It's the start of pistol month at our box and the DU progression is continuing. It's really helping.
WOD
30 pistols
60 double unders
300m run
3 rope climbs (to 12')*
20 pistols
40 double unders
200m run
2 rope climbs*
10 pistols
20 double unders
100m run
1 rope climb
15:00 (finished just as the buzz went at the end of time - 15 minute cut-off)
I enjoyed this one. I struggled a bit with stringing the double unders together in the beginning but then got that sorted out. The pistols were a struggle (and that's why it's a focus for us this month obviously) - my left footed ones are atrocious. For some reason I have no balance on one side and I have to laugh at my ridiculousness. Not sure Coach Match found it as funny... I put a lot of pressure on myself (internally) to do well and hold myself to a pretty high standard at times and Match no repped me on a few consecutive left legged pistols and my reaction was "not even close" and "I know" which I realized afterwards can be taken quite poorly in response to a 'no rep' call versus others who were cursing themselves outwarding without the no rep call. I am slowly starting to realize how things can be perceived quit differently than they are meant when they leave my mouth - intent and perception... such different things some times. So ya... frustrated with my own left foot and the ridiculousness of my (lack of) balance. I kept at it though.
The runs felt a little odd after the pistols - mainly my left leg after doing probably twice as many (half) pistols on that side just to get good reps. The rope climbs were however surprisingly fun (for the most part). *If we were doing the workout Rx we had the option of adding the rope climbs (if we wanted). I think Oli and I were the only two who chose to - I want to reinforce some of the stuff I learned at the comp and become more comfortable when I'm tired being up high - the ropes were only two 12' which helped make it easier though on the round of 2 I stared at it a bit before my second rep knowing how tired I was - the fear started to come back - and that's right when Bonnie who was near by counted me down saying 3-2-1 and it made me go for it. Thanks Bonnie!
On the last run a few of us were coming in the door with about 10 seconds left and I knew I had one more climb and I didn't think twice about jumping right up as I wanted to come in under the cut-off and it was pretty close. I think my feet were hitting the ground just as the buzzer was going so it was good. It's funny how when you have a bit more pressure it's easier to banish the fear. I'll call today a win.
DU practice
Pistol practice
It's the start of pistol month at our box and the DU progression is continuing. It's really helping.
WOD
30 pistols
60 double unders
300m run
3 rope climbs (to 12')*
20 pistols
40 double unders
200m run
2 rope climbs*
10 pistols
20 double unders
100m run
1 rope climb
15:00 (finished just as the buzz went at the end of time - 15 minute cut-off)
I enjoyed this one. I struggled a bit with stringing the double unders together in the beginning but then got that sorted out. The pistols were a struggle (and that's why it's a focus for us this month obviously) - my left footed ones are atrocious. For some reason I have no balance on one side and I have to laugh at my ridiculousness. Not sure Coach Match found it as funny... I put a lot of pressure on myself (internally) to do well and hold myself to a pretty high standard at times and Match no repped me on a few consecutive left legged pistols and my reaction was "not even close" and "I know" which I realized afterwards can be taken quite poorly in response to a 'no rep' call versus others who were cursing themselves outwarding without the no rep call. I am slowly starting to realize how things can be perceived quit differently than they are meant when they leave my mouth - intent and perception... such different things some times. So ya... frustrated with my own left foot and the ridiculousness of my (lack of) balance. I kept at it though.
The runs felt a little odd after the pistols - mainly my left leg after doing probably twice as many (half) pistols on that side just to get good reps. The rope climbs were however surprisingly fun (for the most part). *If we were doing the workout Rx we had the option of adding the rope climbs (if we wanted). I think Oli and I were the only two who chose to - I want to reinforce some of the stuff I learned at the comp and become more comfortable when I'm tired being up high - the ropes were only two 12' which helped make it easier though on the round of 2 I stared at it a bit before my second rep knowing how tired I was - the fear started to come back - and that's right when Bonnie who was near by counted me down saying 3-2-1 and it made me go for it. Thanks Bonnie!
On the last run a few of us were coming in the door with about 10 seconds left and I knew I had one more climb and I didn't think twice about jumping right up as I wanted to come in under the cut-off and it was pretty close. I think my feet were hitting the ground just as the buzzer was going so it was good. It's funny how when you have a bit more pressure it's easier to banish the fear. I'll call today a win.
Monday, July 2, 2012
7/1 - Canada Day SUP Session
HAPPY CANADA DAY!!
Today was the launch of SUP WA and close to 100 people came down to Bicton Baths to paddle and socialize and demo boards. It was an amazing turnout.
I played around, no real hard paddling but just enjoying myself and finding little bumps from the passing boats wherever I could. It was a perfect afternoon for it, warm enough and sunny until the sun disappeared and it got cold fast.
Managed to get Tim to come down to (finally) give it a shot and he's a natural. He has good balance and really started to figure it out on his second time out. He also managed to stay dry though did test out his karate kid 'crane' moment at one point.
It was a great day and merely just the start of much more to come from the SUP community here in WA.
Today was the launch of SUP WA and close to 100 people came down to Bicton Baths to paddle and socialize and demo boards. It was an amazing turnout.
I played around, no real hard paddling but just enjoying myself and finding little bumps from the passing boats wherever I could. It was a perfect afternoon for it, warm enough and sunny until the sun disappeared and it got cold fast.
Managed to get Tim to come down to (finally) give it a shot and he's a natural. He has good balance and really started to figure it out on his second time out. He also managed to stay dry though did test out his karate kid 'crane' moment at one point.
It was a great day and merely just the start of much more to come from the SUP community here in WA.
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