Time for more mid week madness, this time in the form of a 2 in 1 CrossFit post! (Monday and Tuesday morning).
But before I begin I must give another big shout out to Holly over @EatGreatBEGreat for letting me guest post for her again yesterday. I really did have so much fun writing the post and reading everyone’s comments, you were all so kind!
And if anyone else is looking for a guest poster I am always happy to help! 🙂
CrossFit time! (Oh and apologies first up for the photos, David must have been pretty wobbly after the two WOD’s!)
Monday Morning (24th February)
Good old block run in the rain to start – never a good beginning to a Monday morning! It was then followed by some mobility which, yes, was a killer but you know you are a CrossFitter when you know that pain is good!
The first part of the workout was front squats – not my favourite but good to revisit them again as we haven’t done them in a while. We had to do 3 sets of 5, then 4 sets of 3 and finally 5 sets of 1 rep max. I began with 20kg on my bar and just worked up and up in weight with every round I did.
Front squats definitely show me where my weaknesses lie in my shoulders, however I have seen an improvement since the last time I did them = mobility works!
My last 2 1RM reps were no bueno but I gave them a shot, they were at 37.5kg. But in simply just upping the weight each time I reached a new 1RM without even realising it! 35kg! Brilliant!
We then worked on some double unders. Nope I still didn’t get one but coach said I was close! It was good to break down the moves again and I think my main problem is I don’t jump high enough – always an issue when you are tall, further for the rope to travel and therefore a higher jump required! Seriously is there anything (apart from being able to reach the bar without the need of a box) that being tall in CrossFit is a benefit!? #tallpeopleproblems
And then we went into the main WOD – one of the girl WOD’s –Annie.
I haven’t done Annie before and it was just as tough as the other girl WOD’s I have done!
50, 40, 30, 20, 10
Double Unders (or triple skips scaled)
Ab Mat Sit Ups
We had a 9 minute time cap on this one. I didn’t manage to complete within the cap but I managed 490 reps (up to 10 ab mat sit ups within the ‘30’ section). It was tiring and my abs are still sore today! Oh and major butt burn too! (Those in the know will understand!). Not nice!
Tuesday Morning (25th February)
From the first look of the board when I first got into the box, I knew it would be tough. It was called ‘Kippin’ Hell’ after all!
We began with a warm up of squats, while lifting 10kg plates (from ground to overhead) – 8 rounds of 20 seconds, with 10 second rest in between. Then we went on to 8 rounds of 20 second jumping lunges with 10 seconds rest in between. Those two were killers!
We then moved on to the bar and had a kipping pull up revision session – starting from taps all the way to kips. If you don’t know what a kipping pull up is like, please see the video below.
I have my taps on the right level now and am working on my kips with a band. I doubt I will progress more with this until I gain more strength in my arms but I am improving each time I do it and can feel myself getting stronger.
It felt like we had 2 main WOD’s within this session. The first part being…
150 pull ups / 75 pull ups (dependant on level)
EMOM 8 plate lunges
(15 minute time cap)
I went for 75 pull ups with the band and a 5kg plate for the lunges. Oh boy was it tough. I managed the 75 within the time with the max effort pull ups I could do. In fact, I did reach 75 earlier than 15 minutes but felt guilty that my pull ups weren’t ‘proper pull ups’ so carried on until the end. Yes I know I am strange!
We then went literally straight on to the next part of the WOD – a girl WOD again – Diane
(Although I never realised I was doing Diane until right now when reviewing the pictures!)
Hand Stand Push Ups (with box scaled)
(12 minute time cap)
I went for 30kg in my deadlifts (with my 1RM being 42.5kg). I probably could have gone slightly heavier (35kg) but I was pleased with the result (my 3RM was 35kg – ha!), completing the WOD in 9 minutes 26 seconds. The hand stand pull ups are still such an issue, I just hate being upside down = instant headache, so doing mass reps of them is no fun whatsoever. But I know the answer – keep doing it more and get comfortable feeling uncomfortable!
Next CrossFit session is Friday and marks the beginning of the CrossFit Open! Eeeek!
I am not competing in the open but will still be taking the open WOD session on a Friday with the others that are. David has signed up and I am so excited for him. Will be there not only cheering him on but experiencing it with him and that is pretty awesome!