Thursday, March 28, 2013

3/22 - 2013 Open WOD 13.3


CrossFit Games WOD 13.3
AMRAP 12
150 Wall balls (16 lbs to 9' target)
90 Double-unders
30 Muscle-ups
202

Ah, this one again.  Lovely 12.4 has become 13.3.  I did not do well at this one at all last year.  I didn’t make it through the wall balls – scored 126 to be exact and didn’t love any part of it.  It was also only the second time I had done wall balls so there was that.  This year I’ve done a few more wall balls but still not enough for me to be confident I’d get through them.  Thankfully though we had a Wednesday’s WOD to practice – they felt hard.  I was scared.

My goal was to get through the wall balls.  That’s it.  I wanted 1 single DU.  I had Coach Tara judging me which was awesome.  She helped me keep moving.  I wanted it bad.  I did 10 wall balls on my first set then pretty much went with sets of 5.  It worked.  Tara mentioned that after I got to 100 reps I started moving a little faster.  I remember at rep 75 that I though ‘shit, this is just half way’ and it was slightly daunting.  I think after the 100 mark I could start to see the finish line and just kept at it.  I had about a minute to do DU’s when I finished.  Walking to my rope I was really emotional – happy, a little teary and proud.  Definitely proud.  I knew I had plenty of time for DU’s (to get more than 1) and then  I tripped on the first one.   Coach Jono yelled at me from across the room to slow down and take my time.  I got right back into it.  I tripped several times but also got out a few good chunks and at the end of it all had managed 52 reps.  Ecstatic.

Cam did the WOD in the sports class.  I was cheering him on as Brendan judged and was stoked for him when he beat my score.  Truly happy – we both gave it our all.  I am more than proud of my accomplishment and it was made even sweeter to see him excel too.  It meant I lost the bet but I had a great time cooking him an EPIC breakfast on Sunday morning.  It was a feast that I also had the pleasure of enjoying (minus the smoked salmon, gross).




3/21 - Run-Row



WOD
Row 1 Km (3:54 split – 6 second PR)
Run 1 Km
9:22

Just like the 3km run last week I also showed up for the 1km row/ 1km run this week – and just like the 3km run last week I got there a bit late this week as well and had to do burpees to start class.  Two of my least favorite things – running and rowing – and I not only show up for the WODs but also do burpees in order to participate.  Who am I?  Oddly enough I much preferred to be doing burpees while the others did leg warm ups – hopping and lunging and all that.

We did this WOD in two heats or at least staggered ourselves due to the number of rowers.  I was in the first heat and felt pretty solid on the row – at least through the first half.  I was (almost) effortlessly maintaining a 1:53/500m split time with about 30 strokes per minute.  Solid.  The guy beside me was holding the same pace as me but looked to be working twice as hard.  I fell off that though in the second half – my glutes started to tighten up and the pace trailed off to just over the 2:00/500m.  I kept at it though and managed to shave 6 seconds off of my previous 1km PR.  Sweet.

The transition to the run was the funniest part as it always is.  I walked the 3m to the doorway trying to get my glutes to work again and then started a wobbly run around the block.  It sucked.  That’s about all I can say for it. I just kept reminding myself that it was only one lap rather than the 3 we did the previous week and to just get it over with.  I’d got out the door a few steps ahead of a guy and all I could think the entire lap was that he was right behind me (it sounded like it at least).  I couldn’t really get a handle on the distance between us I just knew that I didn’t want to get passed so I kept at it and did manage to pull in first. 

I didn’t like this WOD but I was super happy to have done it as it’ll only make me stronger as we run and row more in WODs.  Another day in the books.

Monday, March 25, 2013

3/20 – Wall Balls! Oly!



Took Monday and Tuesday off as rest days as my shoulder was hurting quite a bit after the SUP race.  It’s really awesome living with Cam as well as he makes sure I take care of myself (he wasn’t exactly pleased with me racing when it was hurting on Sunday afternoon – oops)

Was back at the box on Wednesday and was happy to see wall balls knowing that they were going to make an appearance in the Open WODs at some point.

WOD
3 rounds
200m Run
15 Wall Balls 20/16lb
15 Hand Release Push Ups Ring Rows
8:28 (Wall Balls to 10’)

The walls have two actual circular targets on them around the room – one at 8’ and one at 10’.  Coach Scotty mentioned that the boys should do 20lbs to 10’ and the girls 14lbs to 8’.  I asked him if the games standard was going to be the higher 10’ line for girls (at the lighter weight) and he said ‘likely’ so I chose to do this.  It was hard.  I didn’t mind the running but the wall balls were a struggle.  I think I started out at sets of 5 and then near the end was doing 3’s and 2’s.  It was a mental battle as I was chasing another girl the whole way and I’d get in front on the run only to have her pass me on the wall balls/ pushups but I had to remind myself that though the higher target was taking longer it was better for me and to stick with it. I even managed to no rep myself once when I missed the wall.  Overall it was a good one and great practice for what was to come.

Headed over to the other side afterward for some strength/ oly work.

Warm-up
10 x shoulder rolls
10 x hips to roof
10 x lying leg cross
10 x scorpions

2 rounds with bar
5 muscle snatch
5 snatch balance
5 squat snatch

Strength
5 x 3 reps power snatch
30-30-30-30-30

Wanted to go up in weight and tried one rep at 35kg and felt how much it hurt my shoulders so pulled it back.  At one point Coach Hayden said to have more confidence in locking out my arms because I had it and I had to mention that I was favoring my shoulders.  Probably shouldn’t have done oly class but power snatches are my fave.

5 x 2 reps hang squat clean
30-30-30-30-30

Again tried 35kg and immediately knew it was a bad idea so I stayed with 30kg and really focused on technique.  Coach Hayden told me to focus on fast elbows which I think with the lighter weight was a bit more difficult without me taking my head off (hit myself in the throat a few times which really hurt).

3 x max plank hold
3 x max side plank (alt sides)
3 x max hollow body hold
46 seconds – 45 seconds – 45 seconds

Skipped the planks because of the shoulders and was going to skip out on this altogether but then decided to throw some abs in and did the hollow body holds.  Ouch!  They hurt, a lot.  Feeling like I have good form on them though but tough.  Alternated between hands overhead and then by my sides as I was tiring.

3/17 – SUPWA Flatwater ‘20’



A week of catching up on this poor little blog (that’s been infiltrated with commenting spam monsters – hence comments being disabled)…

Where were we – yes, I’d just finished 13.2. 

Followed that up with a Sunday SUP race.  The SUPWA Flatwater ‘20’ Marathon (and 6.2km race).  There is an awesome video of the day here.

The first ever Flatwater Marathon State Championships were held at Ascot Canoe Club in Ascot, WA on March 17th.  This was a new format for SUP (and is similar to what the flatwater kayakers do in these types of races) in that there were laps in which racers had to exit and enter off of pontoons and in between run approximately 100m with their boards in a ‘portage’ of sorts.   It was wickedly fun to watch and thankfully not a requirement of the 6.2km course.

Those racing the 20km marathon course (4 long laps plus one short lap) took off 10 seconds before those of us doing the shorter 6.2km course (one long lap and one short lap).  I was pretty squeezed out on the start line (for no reason really as there was a lot of room) and since I love my board more than many things I just backed off and let the dude go first.  I started near the back of the pack and while I knew most of the women were actually on 14’ boards (I was on a 12’6) it was still odd being so far back.  I really struggled mentally for the first 2km – though I know I haven’t been paddling much I have the skill and with crossfit I most definitely have the fitness though my mind still went to many dark places through that start.

Some of the phrases that passed through my mind during the long stretch out to the bridge:
-my shoulder hurts, I should just stop
-this hurts, why do I do this
-I hate paddling in the flats why am I on a river
-next year I should just volunteer to be that guy (passing that guy) just counting racers from his board
-man that bridge is far
-why am I at the back, I should be faster than those people
-maybe I’ll just quit after the first lap
-wondering why I’d signed up to race when I enjoy paddling moreso socially now

There were also some positives in there that were the reason I kept going namely that I don’t quit – is something that crossfit has taught me over and over and over again – perseverance even in the most horrible of workouts.  Keep fighting, never give up, it all ends eventually.  And so I kept going.

As I was nearing the bridge I could see the first few men in the marathon race coming back towards us and what I noticed in that moment was the my heart rate wasn’t at all elevated – I wasn’t struggling to breath but my muscles were aching.  I also noticed their rate and how high it was compared to my easy social paddling rate that I had carried through the first 2km (and which was similar to those around me to be fair).  It was then that I kicked it into high gear knowing full well that I could easily sustain a higher rate with my fitness and I started to close the gaps that I’d let others pull from the start.  

The other thing that worked in my favor was that the second half of the long lap was back into the wind.  There wasn’t a lot of it but enough that my higher stroke rate worked in my favor.  I easily reeled in 4 or 5 others which included one dudes on a 14’ board.  That got me back into the groove and once I was in front I didn’t want to get passed by him again.

The second small (2km) lap was back to a buoy and then around the island.  Cam had done the fun 2km race and was back on shore cheering for me (I saw him as we passed on the first lap) and I wanted to get back there and just be done (knowing that my shoulder wouldn’t be happy with me at all).  Felt pretty good at this point but also very happy not to be doing the 20km which would have taken me forever.  The guy on the 14’ board passed me again after the turn as we headed back downwind towards the island but then after the final turn fell off, I resumed the lead and made it to the finish before him.  So it goes.

I was happy to be done, no idea how I’d placed but happy that I’d found my racing groove.  Immediately I went in search of ice for my shoulder knowing I’d pushed it a bit too much (mostly paddling on my left when I could because of it) and waited around for the marathoners to finish and for awards.

I came first in my category – Women’s 12’6 – 6.2km.  I’ll start with that as there was mass confusion during the awards.  They called (what sounded in some way like) my name first (for third place) then called second and first only when the second place finisher came up I was a bit confused knowing I’d passed her on the first lap – I thought maybe she’d passed me back somewhere along the way and I’d missed it.  Then when the ‘first place’ girl came forward in her bright green shorts did I know that they had messed up because I was definitely in front of her crossing the line, poor girl went from being called first to third and then to fourth when another women realized that she was also in front of her – so much for technology helping out with the timing.  Oops.

Anyway, it wasn’t so much about winning for me or even racing for that matter.  It was about supporting a community that is just as friendly and welcoming as the paddling community I left back in Vancouver/ Washington.  They are an amazing and supportive bunch that put on a great race and I’m pretty sure everyone had a blast.  And even with the dark thoughts entering into my head early on I’m glad that I did it and will definitely sign up for the next one and once again give it my all.  This time I’ll try and remember I’m actually racing right from the start too.

Some photos from the day (thanks Cam)…


The correct winners

Green board perfect for St. Paddy's Day
 

Tuesday, March 19, 2013

3/15 - 2013 Open WOD 13.2


CrossFit Games WOD 13.2
10 minute AMRAP
5 shoulder to overhead (35kg)
10 deadlifts (35kg)
15 box jumps
223 reps (7 rounds plus 13 reps)

This one was tough.  I knew going in that it was going to hurt but I was also clearly aware that it was only 10 minutes.  Not that long to push through.  What I really underestimated though was the 35kg shoulder to overhead and how much that would actually hurt (specifically my legs as I push jerked it).

I did this WOD in the last heat having seen a bunch of others go through it before me and I could tell it hurt, from start to finish.  The benefit of box jumps versus stepping up, transitioning between movements – there seemed to be no clear cut strategy through out.  It just looked like 10 minutes of hurt and it was.

I didn’t get a great warm-up which didn’t help me at all (I know better) but still I pushed through.  Right from the start the 35kg shoulder to overhead felt heavy and I decided I’d start right away with the push jerks (to conserve my arms) but turns out that this probably wasn’t the best decision for me as the extra dip of the jerk really took a toll on my legs as the rounds wore on.  I think in the middle I started to actually push press to alleviate the pain in my legs.  Toward the end of the time I could feel my poor form coming through as the lifts were starting to hurt my back.

The deadlifts were solid, I managed to focus on good form and keeping my knees out and that felt good (even on shaky legs).  There were a few times I stopped about half way through for an extra breath but I’m so happy I didn’t put the bar down at all through the set.  Pretty sure there were times in the later rounds that I dropped the bar from the shoulder to overheads before starting the deadlifts but I got right on it.

The box jumps were (insanely) my favorite part.  Gassy, true but they are something that I can do.  I think it helps to regularly practice rebounding on a 24” box so that when you get a 20” box you can do it no problem.  There was one round (I think the second to last) that I did a set of 5 step-ups in the middle and they seemed to hurt so much more plus they were slow.  I quickly went back to my sets of 5 rebounding with an extra breath in between (on the top of the box).  Felt better that way for me.

Overall I was expecting better but given how sore my shoulder felt when I was done I’m pretty sure on the day it was actually the most I had.  I was aiming for 8 full rounds and came up a little short but I had no plans to do it again.

Once again Cam and I had a little wager happening and I beat him (barely).  He bought me dinner at Gypsy Tapas in Freo which he also benefited from I guess... need to figure out the next wager now though.