Death by Pull-ups

Today's WOD:

A) EMOM for 12mins

• Evens: 6 bent over row, 4 romanian deadlift
• Odds: ME KB swing (AHAP)

B) Death by pull ups (increasing by 2)

• “Death by” is 1 rep in the 1st minute, 2 in the 2nd minute 3 in the 3rd minute, etc, keep going until you cannot get the work done in that minute. For this we will do 2 reps in the 1st min, 4 in the 2nd, 6 in the 3rd, etc

I found I needed to use a light weight for the bent over row to ensure I used the correct technique, so stuck with the 15kg barbell for both the row and deadlift. During the warm-up set of bent over rows I found my back was hurting. I spoke to the coach and he told me I needed to bend my knees more and I found my back no longer hurt. The benefits of having a coach.

We were advised to go up a heavier weight for the kettlebell swings, than what we normally use, but the 16kg felt too heavy. I decided to grab the 16kg and the 12kg and on the walk back to my spot I mentioned to the coach I didn't think I would swing it, but he said to give it a try. The first few swings felt awkward, but in the end I got about 9 done each round, before stopping. 

When I started Crossfit beginning of September, I couldn't swing the 8kg kettlebell any higher then shoulder height, now I can swing the 16kg above shoulder height... Woohoo improvements are so great!

Next onto death by pull-ups. The coach said pick bands that you can do 5 pull-ups with, so I decided to go with the blue and orange. The first few rounds were easy, but by the time I got to 5 mins and 10 pull-ups, everything was starting to shake. I ended up finishing 12 pull-ups, plus 3 in the 7th minute. Again incredibly happy!

I love sessions like tonight, where it is fun and clear improvements made!

38 Degree Midday WOD

I was meant to start my new job today, but they postponed it until tomorrow, this gave me a chance to head to the box for the Noon class.

Todays WOD:

Power clean

• 2 x 5reps @ 40%,
• 2 x 5reps @ 50%,
• 2 x 5reps @ 60%

B) 5 rounds for time:

• 9 HR burpees
• 6 C2B pull up
• 3 thruster (50/35)
• Rest 1min

*note: Continuous movement throughout the working period is the aim here. Scale as needed to stay on the move for the entirety of EVERY round!

Our box isn't air-conditioned, we have fans, but it was hot. The heat made the entire WOD today tough!

I am starting to enjoy power cleans, feeling like I am starting to get the technique. My one rep max is 37.5kg for the cleans. I started using the 15kg bar, next round at 19kg's and third round at 23kg's. The last couple of sets of 23kg's were tough as I was dripping sweat and so hot, but the coach was happy with my technique!

I wasn't looking forward to part B in the workout, but I don't think about it too much, just start, then keep working. The first couple of sets were tough mentally, but once I was onto the third round, I knew I was over half way.

I still do step-up burpees, I really want to do real burpees, but don't seem to have the flexibility, core strength or confidence. It also means in any games I will come last due to my scaling.

For the chest to bar I used the blue and red band and managed to get my chest to the bar each time, except for when I gave myself one no rep. That was my first time of doing chest to bars.

For the thrusters I used a 15kg bar, I could of done 20kg's, but in the heat I just wanted to finish. I ended up with a time of around 12 mins something.

I found once I was finished due to the heat I couldn't think, there was no relief, but I was glad I completed the WOD.

I am so not a summer girl, I love winter with everything green and good temperatures for gardening, or running or doing anything really. The only bad thing about winter are the shorter daylight hours.

Australia Day Public Holiday WOD

Today's WOD was:

Back squat

• Warm up: 40% x 5, 50% x 5, 60% x 5 (10mins)
• Working: 75% x 3, 80% x 3, 85% x 3, 85% x ME (15mins)

B) For time

• 20-16-12-8-4 T2B
• 4-8-12-16-20 squat

I really enjoyed today's WOD and worked with a partner for the back squatting. We started with a 15kg barbell for the warm-up, adding 5kg each set, finishing with 30kg, then for the working set, we again increased by 5kg each set, up to 40kg's and a max effort of 16 reps.

For B) I did knee ups instead of toes to bar and the squats were air squats for everyone. I found this reasonably easy, finishing second in around 3:21 mins. I am thinking I need to find out what the next scaling option is towards toes to bar to make it a little harder, but it is fun to do easier WOD's sometimes :)  

Olympic Lifting Course - Session 6

Today was our last session of the Olympic Lifting Course, I missed Thursdays session as I went for a mini break to Mount Gambier instead, before I head back to work next week.

I haven't been to Crossfit since last Saturday, I was so sore after the two workouts and then I had to dig a huge hole in the backyard to find a water leak, so did my own dig a hole WOD over a couple of days.

So today was all about finding our 1RPM for the Snatch and the Clean and Jerk. I was nervous after missing Thursday's session, but worked up to 25kg for the Snatch in 2.5kg increments. At the 25kg mark I didn't feel like I had good form. I did three reps at that weight and the last one felt the strongest and the coach gave it to me.

I was impressed with my ability to lift a lot more weight with the Clean and Jerk, especially as the first time I learnt the technique I was scared of it. Again I went up in 2.5kg increments until I tried for 40kg's and I found I just couldn't clean this weight, nevertheless I was happy to Clean and Jerk 37.5kg's and it felt good and strong!

I have really gained so much from the Olympic Lifting Course, my technique feels so much better, I just need to try and remember all the little things. He is hoping to run another course during the school holidays in April, so I hope with work I will be able to make it.

Olympic Lifting Course - Session 3 + 4 and Angie

Adelaide has just experienced a week long heatwave and on Thursday, Adelaide happened to be the hottest place in the world. This just happened to be the next day of the Olympic Lifting Course. It was great to continue working on the techniques, but I worked slowly and with light weight and the sweat was dripping off us. It was nice to finish with a nice cool zooper dooper (icy pole).

Today was our 4th session of the Olympic Lifting Course and we worked on our snatches and clean and jerk technique. After a couple of warm up sets, the lifts started to feel good, I mostly need to work on shrugging at the moment. I don't seem to know how to incorporate the shrug yet, it doesn't feel right, but I'm sure it will come.  It's strange, when the coach gives me lots of tips I feel like I have so much to work on, but when he doesn't give me lots of tips I wonder why, does that mean I am mostly doing it ok?

I am looking forward to the next two sessions, but sad when it is over, I will definitely do another one if I can.

So I tried to sneak out after today's 1 hr olympic lifting session, but people kept encouraging me to stay for the Angie WOD, so decided to stay.

I scaled the workout to half the reps, so did 50 of each. I used a blue and red band for the pull-ups and I found my hands and legs were shaking. Towards the end of the 50 reps I struggled to knock out more then 2 or 3 at a time.

Next were the push-ups and I scaled to knee push-ups, but these were the hardest part of the whole workout, I just don't seem to have the arm strength at the moment for push-ups and my technique I know was bad.

Next were the sit-ups and squats and these were easily doable. I actually finished first with 16:21 I think it was, so definitely could of scaled to 75 reps of each, but at least I have a baseline now.

It was great to be back, as I avoid the box during the extreme heat.

Strength Wraps - Review

I recently bought a pair of strength wraps in hot pink from The WOD Life, which is a South Australian company with fantastic service and quick postage. I highly recommend using for any of your crossfit supplies :)

So the wraps arrived and they looked great, but I didn't understand how they could work. I would take the wraps to crossfit with me, but never use. That was until one day I was doing front squats and as the weight got heavier, my right wrist really started to hurt, so I decided to try out the strength wraps. I put the strength wraps on and with the next squat there was no pain in my wrist at all. I now use them regularly for most weight lifting.

Have you tried strength wraps and what colour or pattern?

Olympic Lifting Course - Session Two

Today's session was again lots of fun, but sleepy and sore now, with a slight bruise on my collarbone and a hook grip sore...

We did four techniques:
Power Clean
Push Press
Push Jerk
Front Squats

Power cleans felt much better this time, started working up to about 25 kg's, but my technique started to slip, so dropped back to the 15kg bar.

2 x Push Press + 1 x Push Jerk
I found with the push press I wasn't raising high enough on my toes, the push jerk I needed to practice landing quickly straight on my heels, rather then on the toes. Started to feel like I was getting this movement and went up to 20 kgs.

Squatting would have to be one of the movements I really dislike, mostly because I can't do them and it doesn't feel good. Stuck with 20kgs and just focussed on staying upright and going as deep as I could.

We finished with a stretch for the hamstrings, which is similar to a good morning, but instead of bouncing back up, you slowly come up.

I am really enjoying the Olympic lifting technique sessions. I , am going to try and go in for open gym, probably Tuesday to practice these moves before our Thursday session.

I was investigating a 15kg barbell for home, but didn't realise how expensive they are. I will keep my eye out for a secondhand one I think.

Olympic Lifting Course - Session One

Last night was our first session of the Olympic Lifting Course with Max Dal Santo, six sessions over 3 weeks.

It was hot in the box last night, sweat dripping off me as we worked through three different techniques for snatching. I always find there is so much to think about and it feels awkward and strange. I get nervous performing the moves whilst being watched/coached, wanting to try and do everything suggested perfectly...

We went through the Power Snatch, Snatch Balance and I don't remember the name of the third technique, but we lifted the bar from below the knee to above the knee, paused and repeated, using our legs only. 

I used a 15kg bar for all techniques and I was amazed at how sore my arms and upper back were getting during the power snatching.

The snatch balance really showed my weakness in squatting and that I can't do overhead squats yet!

The third technique really burns the quads.

I really enjoyed last night and I am looking forward to the second session Saturday morning.

120 Box Jumps

Today's WOD:

A) Push jerk

• 5-5-5-5-5 + ME @ 85% of last set

B) 4 x AMRAP in 3mins (resting 3mins between):

• 15 box jump (60/50)
• 7 dip

Last night when the WOD was posted, my immediate thought was that sadly I'd have to skip todays WOD due to the box jump component, but my friends advice of just keep turning up, and all the Crossfit articles that tell us not the cherry pick WODS, kept coming up in my thoughts. I decided I would go and do step ups if I couldn't face the box jumps.

This morning I kept thinking about the box jumps and the fact that I know I can do them. It is only my fear of falling that's stopping me, so I reminded myself when I did fall it didn't hurt much and didn't do any damage, even though it was an impressive stack.

I googled videos on box jumping technique and mentally prepared myself to do the box jumps knowing it was an AMRAP workout and I could take my time, but still nervous.

I worked up to a weight of 22.5 kg's with the push jerk focusing on technique rather then lifting a heavy weight. I am finding I go to wide with my feet in the squat at the moment, something to work on.

Next was the AMRAP, my first few sets of box jumps (40cm box) were slow and hesitant, making sure I lifted my feet high enough each time, but by the last few I was jumping quicker, but still making sure in my fatigued state I lifted my feet high enough.

The dips I did between two boxes and found these reasonably easy, I wanted to focus on rebuilding my confidence with the box jumps.

Results below:

AMRAP 1 - 2 rounds
AMRAP 2 - 2 rounds
AMRAP 3 - 1 round + 15 box jumps
AMRAP 4 - 2 rounds

I might of had a couple of tears of happiness whilst I watched the second group finish off, at the realisation I'd completed 120 box jumps, when I was originally thinking about doing step ups or not showing up at all!

Crossfit is definitely teaching me the power of my mind...

Below Parallel Squatting

Today's workout was:

A) Front squat

• 5-5-5-5-5 + ME @ 85% of last set

B) 4 rounds for time:

• 30 air squat
• Run 200m
• 10 KB push press each arm (24/16)
• Run 200m

Today I decided to focus on technique and getting below parallel in my squats, so kept the weight low. The first couple of rounds I completed with the 15kg barbell, with squats deeps and good technique, so upped the weight to 20 kg, then 22.5kg, with the heavier weight allowing me to get deeper in the squat. My final round was with 25 kgs.

I am starting to see improvements in my squats and my ability to get below parallel, it has taken about 4 months and I do a lot of ankle, hip mobility which seems to be working. Squatting seems to be such an important part of Crossfit.

The second workout for the day didn't look too bad, but like many of the simple workouts was quite a killer. I took my time with the 30 air squats to ensure good technique and to ensure I was going below parallel. The squats felt really good and deep for the first time since starting Crossfit.

The 200m run was next and it was interesting to observe my thoughts as they changed during each round. The first round of runs I was concerned about how slow I was and how long I would finish after everyone else, but I always work on changing these thoughts to more positive ones and telling myself that I can do this and coming last doesn't matter.

The second round of runs was again hard and I was giving myself pep talks, but the third and fourth runs were fine as I knew I was over half way and could get through the workout.

I used the 8kg kettlebell for the push presses as it was the first time I had done this move. These were probably the easiest part of the workout, once I got the push part sorted.

I did come last by quite a bit, but the support everyone offered was wonderful. I had two people run the last 200m with me, supporting me to up the pace for the last run and to finish with a sprint to the end. It is this kind of support that makes Crossfit so wonderful. It was another tough workout, but I always love the way my body and mind feels afterwards. Some days I go to Crossfit in a down mood due to little things, but after a workout I can always go about my day in a better frame of mind.

We were discussing the 56k Yurrebilla Trail Run, which is held in September each year and the coach asked if I would still like to run it, as he knew I was training for it last year, but I wasn't ready. I definitely would and he is going to help me get there, plus I want to get back out for trail runs during the year. It was exciting to start talking about upcoming runs entering them.

I may be running 17-18k on Sunday in the Summit to Sea free run, but it depends if a place opens up the bus. I'm on the waiting list so we will see.  I haven't done any long runs in months, but feel fitter than a long time, so happy to walk / run it and see how I go.

2014 - Crossfit How I Missed Thee...

Our box closed for about a week over Christmas/New Year and felt like forever. I was so excited to get back to the box today for the first WOD of the year.

Today's workout was:

A) 3 x 400m ME row

B) AMRAP in 10mins

• 7 deadlift
• 7 power cleans
• 7 front squat
• 7 push press

Who would think four minutes of total work could make you feel exhausted, wobbly legs and weak, but that was what happened after 3 x 400 metre max effort rows.

We had three people to a rower, so got a few minutes rest between each row. I haven't spent much time on the rowers, so was rather pleased with my first time of 1:33, next time of 1:38 and I don't remember my third row time.

After the last row I struggled to get off the rower or even stand, my legs were like jelly and I was exhausted and it was only four minutes total work. Amazing the power of Crossfit and having the coach and peers encouraging to keep working hard and to dig deep right towards the end. I would never push that hard on my own.

After the rows I had no idea how I was going to complete the AMRAP. We had earlier completed a warm up of the movements. I used a 15kg bar, which felt fine during the warmup, but after the rowing, the bar was very heavy, especially trying to squat and push press. I looked for the 7kg bars, but they were both taken, so I committed to chipping away for the 10 minutes with the 15kg bar.

The deadlifts and power hang cleans were easy, but the squats and push presses were tough, with lots of breaks in the 10 minutes I managed four rounds, which I was happy with.

I was absolutely exhausted and drained, but it felt so good to be alive and back at Crossfit!