CrossFit – Recaps and new RM’s!

Hi all,

It’s Friday!! Woop Woop!

friday(source)

Before I go into todays post I have some bits of info to share.

First up – yesterday I made the Microwave Sweet Potato Chips (crisps) that featured in my sweet potato post from earlier in the week. I used a peeler for the tater, and tossed them in a bowl with some olive oil, salt, pepper and rosemary and like the recipe, placed them in a single layer at a time for 4 minutes in the microwave. After leaving them for 2 minutes to cool at the side they had crispened up perfectly and were ready to eat. And you know what, they were amazing! Better than the vegetable chips/crisps in the stores that you can buy. We will be making these again for sure! Note – they are best eaten straight away. This morning our chips were still tasty but not as crunchy.

20140508 - Sweet Potato Crisps(Davids amazing photography skills!)

And second of all – I hope to be transferring my domain over the weekend, which means some website down time. If you can’t access me over the weekend never fear, by Monday things should be up and running and back to normal…fingers and toes crossed!

And now on to today’s post – 2 in 1 CrossFit recap!

Thursday Morning (8th)

It was tipping it down with rain outside when we arrived at the box so luckily our warm up was not a block run! Instead we worked on some mobility, stretching and some yoga moves  – loving the yoga, really good to change things up a bit and try a new way of gaining more mobility.

After that we were straight on to working in pairs on the rack, first up 3 sets of 3RM push jerk followed by 5 sets of 1RM push jerk. We haven’t done these in a while so both my 1RM and 3RM were 20kg! Still working on some mobility issues in my shoulders but definitely seeing big improvements. I am able to get the bar mostly locked out overhead with minimal ‘pressing’ at the end. This was not the case a few months back when I was jerking and then having to press the bar overhead most of the way. I came out with a new 1RM of 25kg so I am very pleased with that!

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Then we moved on to spilt jerk for the same amount of reps. I worked with the pvc pipe just to refresh myself with the power needed for this move – I definitely tend to push jerk if I am given the choice. Still working on my balance with this but definitely getting the hang of it with again, big improvements. New 1RM of 25kg!

We then headed outside where, thank goodness, it had stopped raining! The workout was as follows

Every 30 seconds

Shuttle 25 metres and back x 2 (100m) for 4 minutes

Then shuttle for 20 metres and back x3 (120m) for 4 minutes

2 minute rest in between

shuttle run(source)

From doing athletic testing, coach noticed that a lot of us are lacking speed in our sprinting – something he wishes to work on over the summer months. Now I’m not hot at running, coming to it for the first time ever at the beginning of the year but I gave it my best shot and tried to keep a strong pace going at all times – it is a sprint after all! I look forward to working on this and hopefully seeing improvements over the next few months.

And then came the horrible part

10 minute EMOM

10 burpees

Yep it was hard, yep it sucked, yep I was sooo glad for it to be over.

But you know what, this WOD was sooo much fun!

Friday Morning (9th)

chuck(source)

Think SpongeBob should have tried CrossFit…

Back with a bang this morning at CrossFit – started with a block run and then moved inside for some more warm up fun and games followed by some mobility.

Today was front squat day – working up to a new 3RM.

My 3RM was 25kg and was looking forward to testing myself. I was able to have a rack all to myself which meant I could really focus on what I was doing with some stretches along the way. I kept focused, kept strong and worked up to a new 3RM of 32.5kg – yes! I was over-the-moon with this, I used to find it so difficult to find the strength for this move and now I am making major gains! Only downside – no one was watching when I did my reps! Don’t you hate it when you achieve something big and no one saw… got a high 5 from coach though when he found out, that made up for it!

squats(source)

Then came a lovely (evil), little AMRAP to finish off…

3 minute AMRAP x 5 rounds

15 toes to bar (high knees scaled)

10 wall balls

1 minute rest in between rounds

It was crazy, it was intense, I cursed every wall ball I threw and my hands now are super sore from gripping the bar but once again, it was awesome! Came out with a real big smile! 🙂

And now am as stiff as a brick!

Hope you all have a great weekend folks – do something that makes you happy!

 

Thinking Out Loud – I Won!

Hi all,

Time for more Thursday capers with ‘Thinking Out Loud!’ – linking up with the lovely Amanda over @RunningwithSpoons!

Thinking-Out-Loud

I generally link up with Amanda every 2nd Thursday – I cannot believe how quickly 2 weeks fly by! I don’t mind, time flying equals lots of fun and games! Also I love when this link up comes around, always fun to write about what is on my mind and to write a post that isn’t planned beforehand!

So here we go!

1)      I won!

20140507 - Winner

I received a message last week to let me know that I had been chosen as the winner of the Reebok FitHub competition, in association with a national newspaper! YAAAAAYYYYY!

In order to win we had to tweet our fitness goal for the year – for me, to get a kipping pull up and generally get stronger at CrossFit.  I was so excited to be chosen as the winner!

I received the first part of my prize yesterday, a pair of the new Z Quick trainers and a funky reebok jacket from the new Dance range (chose this one myself) – love them both!

2)      And in 3 -5 weeks…

I receive the second half of my winnings – custom nano 2 CrossFit trainers for both David and I! I won vouchers and decided to share them with David so we can both have what we have longed for ever since we started CrossFit – nanos! No picture here though – I want to keep my design a secret until I get them delivered… can’t wait to show them to you!

3)      My new bookie – wookie

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Picked this book up last weekend and cant wait to get my teeth into it. I knew of Anthony Bourdain and his significance in the foodie world but didn’t really get to know him until I watched him in the British version of The Taste – I love his attitude and personality and look forward to his revelations in the book! Need to wait until I finish Eat the Yolks by Liz Wolfe though – yes I know I should have finished it already and it is a fab book so far, I just never find the time to read! Must make time!

4)      Stats

stats(source)

Does anyone else read their blogging stats? I only tend to look at the views per day, simply to see what people like and dont like reading about. However when I do a post like the one I did yesterday (a recipe link up) I love looking to see what recipes people have clicked on the most – i.e. what is appealing to more readers. The winner from yesterday… Microwave sweet potato chips (crisps)! People love a simple, easy, nutritious, healthy snack! Actually going to give them a go myself today. Will let you know how it goes!

5)      Crackling Chicken

IMG-20140507-00516

Speaking of giving things a go, I made Nom Nom Paleo’s Crackling Chicken last night for dinner – holy guacamole! You like the cracking on a pork roast dinner? Imagine that on your moist, succulent chicken – It was soooo good! We served it simply with spinach and roasted root veggies – head on over to NomNomPaleo for the recipe – LINK.

6)      Swimming

pool(source)

Do you ever crave a form of exercise? The other week I totally craved going swimming! I’m not great at it but I love how peaceful it is. Breast stroke is my move of choice and I just love gliding along the water, taking my time and stretching out all my muscles. Actually it would be really good for helping my muscles after CrossFit – or so I have read. So I plan on going with David sometime soon – just need to find a good local pool!

7)      10 years have passed…

friends(source)

Can you believe it has been 10 years since the finale of Friends?! I can still remember watching that last episode so clearly – and crying my eyes out! It was the end of an era!

I totally grew up with these 6 people and they taught me so much about how to become an adult – gosh even to this day I still quote so many things from Friends! #nerd

That also means the 10 year anniversary of the end of Sex and the City will be coming up soon  – that also came about in my first year of university! Geez I feel old!

And there goes another ‘Thinking Out Loud!’ – head on over to Amanda’s page to see what other bloggers are thinking about today!

CrossFit – Snatches, Squats and Deadlifts!

Hi all,

Hope you are having a terrific Tuesday so far – Glasgow is looking bright and feeling warmer – signs of summer? Hopefully!

Getting to grips with my problems over moving to self hosting (well, I think I am!). I have a path now that should hopefully lead to everything being as it should – so if you can’t access my webpage at any point, do not fear, I haven’t gone away! Please try again!

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For now though, I have to wait and can go back to my happy calm place – writing and speaking to you all! We were back to my other happy place today, CrossFit, so time for a recap!

Tuesday Morning (6th)

We began with a nice block run in the sunshine to warm up – what a difference this makes! A good chat with everyone about the weekend and the run was done in no time at all!

We moved straight into warming up for the first part of the WOD and used a PVC pipe to break down and practice the moves for power snatch.

Oh snatches and cleans, why do you haunt me so!!!?? My major issue, I don’t have the strength to just lift the bar above me, so therefore I am completely dependent on technique. In the long run, great, in the short run I am getting flustered trying to get the speed and thrust needed to get the bar up. I do see progress definitely and I know one day it will just click, BUT I wish that day would hurry up and arrive. I am trying so very hard.

(A great video showing how it’s done, how to slow it down and what is involved)

Then we moved on to 5 sets of 3RM back squats – working up to a new 3RM. David and I partnered up (same height for rack) and went for it! It had been a while since I had done 3RM’s so went with what I achieved last week for a 5RM (35kg) and aimed to go higher than that. I managed to get a new 3RM of 40kg! Yay! May have even of been able to go a little higher – something to note for next time.

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Final WOD time. It didn’t look fun…

5 rounds for time

7 deadlifts

7 burpee – kettle bell goblet squats

Ok, I admit, anything that says ‘burpee’ I automatically hate! Does anyone actually LOVE them? In case you were wondering, burpee – kettle bell goblet squats are where you do a burpee, stand up, grab the kettle bell and do a goblet squat, then repeat.

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The deadlifts were to be heavy – the ability to ‘touch and go’ with all 7 but still heavy. So I went with 45kg. The first few rounds of deadlifts were ok but I knew with the last rounds, my back was definitely curving – not good. The burpee KB goblet squats were definitely a thigh burner – burpee ok but the squat down and up – holy quads!

I completed it in 8 minutes 15 seconds and was completely beat by the end of it! We all were! Great fun though!

CrossFit – Jump up!

Hi all,

Hope you are well and are looking forward to the weekend!

I had such a stressful day yesterday – trying to go self hosted! Anyone who has done this will know what I mean (unless you are a tech whizz and found the process a doddle!). I think I have done everything I should but it still appears to be connected to wordpress.com rather than .org. I have gone with bluehost. Some folk have said that it takes a while to transfer over, up to 72 hours. I hope that is the case for me and everything will be fine soon. It’s only stressful because it is so scary!

(So please check if I ‘disappear’ off your follow list, I am still there, it just may not transfer over!)

I just keep telling myself that it is a move forward for my blog and that it will all work out. When I think back to all the things I have done in my life it’s often the scariest things that turn out to be the best things overall.

do something(source)

But anyway, it is Friday, time for the weekend (soon) and time to smile! And to talk about one of my favourite topics – my CrossFit recap!

Thursday Morning (1st May)

We began with a block run and then some mobility work – hamstrings and calves – tight, sore and much needed!

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Then we moved on to something new for our box that Coach wanted to trial – the vertical jump!

Basically, see how high you can jump, going from two feet, jumping upwards and touching with at least one hand the shutter above. For once in CrossFit (and this NEVER happens) being tall would be an asset! I managed 103 inches from the ground. Not bad but could do better. I think next time I won’t make the mistake of looking up – that only got me disorientated!

Vertical-Jump(source)

(Something like this, although I probably didnt look as elegant and in control! Oh and I’m sure David will be pleased I put an NFL pic in there!)

After this came 3 sets of 5 weighted pull ups. I know you guys know where I am with this. Can’t do a strict pull up (YET), my arms just can’t pull me up. We tried an option of putting a barbell in a rack and with me holding on to the bar and my legs rested up on a box (i.e. simply having the ‘top half’ of me to pull up to the bar) – not there yet either. But what I can do is rest my feet on the box and use this method for negatives – start with my chin above the bar and slowly release down. Now here is where I saw some progress. I finally felt in my arms what it would feel to do a pull up and down and the more I did the slower I released down. Good signs.

The final WOD was a short one but a good one.

4 rounds

In 1 minute perform

6 yard pro shuttle

Then in the remaining time max box jumps

(30 second rest in between rounds)

boxjumps(source)

So the box jumps… still psyching myself out with those. So my solution, work my way up. There is no point in standing around staring at a box when I could be doing something – so I will use weight plates to build the height up. I went with 12 inches and went at max effort. Next time I will try 15 inches.

In round 1 I did 7 box jumps in the remaining time, round 2- 7, round 3- 8 and round 4- 9. Keeping to my usual weird result of improving and getting more reps as I went!

And there we have it folks, a nice recap read and CrossFit capers! Hope you all have a fab weekend and do something fun! Keep smiling!

CrossFit – Test Yourself!

Hi all,

Well after my post yesterday on Breakfast I am glad not to be writing about food today… it just made me crave breakfast foods – all.day. Not that it’s a bad thing mind you!

Instead I ‘settled’ for a dinner of pork chop with homemade apple sauce and sautéed kale. Oh my goodness – so simple but so good. I love pork!

20140428 - Boom There's Your Dinner

Anyway, enough on food (more tomorrow!) and back on to working out! Time for my 2 in 1 CrossFit post!

Monday Morning (28th)

Stiff as a brick, we began with a block run warm up – so strange to do this in the daylight now, I dont like it (closet vampire I think!).

We had a lot of work to do today so we moved straight on to warming up for the first part of the WOD, hang snatches. We did this by practicing and breaking down the movement using a PVC pipe. I do like doing this, not only to get our muscles warmed up to the movement but also because sometimes something just ‘clicks’ and you understand the move better.

This happened for me. I had been watching some videos on snatches and I think I have finally grasped the concept of how to do the ‘shrug and thrust’. Still working on the concept of ‘going down’ while the bar is travelling up but i’m getting there. The main, huge part for me was feeling that thrust and drive that will enable me to get the bar up fast and secure – it all does seem to fall into place once you ‘get it’. (Check out my previous CrossFit post for a video on hang snatches).

I only got the weight up to 10kg but gaining a grasp of that technique for me is priceless. The weight will come.

lmfao(source)

(I totally sing this every time squats are mentioned now… some people think they sing ‘shots’…heck no!)

We then moved on 3 rounds of 5 RM back squats. Only having 3 rounds meant you had to start heavy if you wanted a new 5RM and I did it! 35kg nailed AND I felt so much more secure, in control and happy with my technique. Pretty good considering 35kg is my 1RM!

The final WOD was as follows

15-12-9

 Hang power clean to thruster

Pull up (jumping pull ups scaled)

(10 minute time cap)

Coach wanted me to go for 25kg. I tried but couldn’t even clean it. I didn’t have much time on my hands so I brought it down to 15kg. I could and should have tried 20kg but we didn’t have the time. Also it was only a few weeks back I managed 15kg during a thruster WOD and I had to do this plus clean each time? I think I made the right choice. We were to count reps so I got 51 in total (up to 9 pull ups) and I was pleased with that. It may not have been a high weight but I went at high intensity.

Tuesday Morning (29th)

Today began with a block run and then a 3 minute AMRAP of 5 push ups, 7 ab mat sit ups and 9 air squats. We were certainly warm by that point! (And a bit sore, damn you ab mat sit ups!).

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Like yesterday, we did some practice work on our first move (hang power clean) with an empty bar bell to get our bodies ready for what was ahead. The hang power clean is another one of my difficulties but I know the more I practice the better I will get. In fact David gave me some pointers when I got home that I am looking forward to trying out soon – I think my problem is I high pull my arms too high without going underneath the bar, therefore meaning I am struggling to whip my elbows round to ‘clean’. I managed a 1RM of 20kg – it seems to be my clean plateau that I can’t get past. Hopefully trying David’s pointers out next time will help me go beyond this.

The next part of the WOD was deadlifts. When I read that on the board I was like ‘whhhhaaaatttt????’  – I didn’t expect them so soon after the crazy, insane, deadly WOD on Friday!

So we had 3 rounds to achieve a new 5RM – they had to be touch and go, i.e. couldn’t drop the bar. I knew I had done 45 reps on Friday at 50kg so could do that! Many on Friday were actually touch and go for me. I managed to get a new 5RM of 55kg! So pleased!

The final WOD was a doozie – one of those that look simple and easy but are silent killers!

EMOM for 10 minutes

10 push ups

10 air squats

Then in the remaining time max rep push jerk.

clean-meme-generator-if-you-cant-clean-it-dont-jerk-it-172798(source)

The mistake I made was my weight on the bar. I went for 20kg but it was too heavy. After the arm based lifting we had just done and with the fatigue on my arms from the push ups I struggled to even clean the bar. So I pretty much wasted any free time I had at the end of the push ups and air squats trying to clean the bar – I did manage one push jerk though! Just wish I had stuck with 15kg. Lesson learned but hey, you gotta test yourself every now and again otherwise how do you know you can’t do more?!

Hope you have a fab day!

CrossFit – Aint Nobody got time for that!

Hi all,

Yay it’s finally Friday! Ok so this week has gone a bit faster than normal with having Monday off but still always pleased for the weekend to arrive – especially seen as David and I are off on a ‘seeing a bit more of what is on our doorstep’ day on Saturday – see my Thinking Out Loud post yesterday for more info!

But for now, it’s time for my 2 in 1 CrossFit recap!

Thursday Morning (24th)

We began with a double block run, always a favourite…not! And then came in to do some more squat style stretches and movements.

After that came some squat clean tekkers, first using the Burgener warm up and then applying that to the squat clean movement. Here is a video for those who are new to these moves and would like to actually know what a squat clean is!

Then we had 15 minutes to work up to our max squat clean. I am still working on technique with this one, I tell you the concept of going down and under a barbell while it is travelling up is a strange experience and quite a feat to master. I know the principal steps and understand them, it’s just the speed I need to work on and I am getting there – definite improvements. I managed 17.5kg in the end. Yes I have done 21kg before but the technique just wasn’t there. At least I know that every rep done at this weight was done with speed and precision – and I definitely prefer that, weight will come.

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The main WOD

In front of a 12 minute clock

1 minute box jumps

1 minute sumo deadlift high pull

2 minute box jump

2 minute sumo deadlift high pull

3 minute box jump

3 minute sumo deadlift high pull

I went with a weight of 15kg on my ball and a 19 inch box.

Well if you read my post yesterday you will know that I froze when it came to the box jumps. I just couldn’t do it – my mind just wouldn’t let me. Blame fatigue, my crash a few weeks earlier, the fact that my side still hurts but whatever the reason, my mind just wasn’t there. I used the first minute of box jumps to try and with no luck, moved on to step ups – would rather go to the max with them rather than stand around trying to find the courage to jump.

Barney Stinson Quote Meme(source)

Good to do sumo’s again in a WOD though!

Friday Morning (25th)

Today’s WOD was insane. Our warm up consisted of 200m sprints and jumping jacks – we were super puffed out by the end! Then we moved on to some hamstring stretches which were fab actually, just what I needed to limber up.

deadlifts

The strength WOD was 15 minutes to gain a new 1RM deadlift. Again I wanted to focus on technique, as my back tends to round just as I am away to put the bar on the ground. I worked with high weights, slowly upping them and trying to make sure the technique followed through. I finished the 15 minutes equalling my PB of 60kg. Coach was not going to stand for this! He ordered me to put another 5kg on the bar and go for 65kg – and I did it! Yay – new dead lift PB.

bear deadlifts(A bear, my CrossFit animal! Grrr!)

We had to take 80% of this new deadlift PB (50kg for me) for the next part of the WOD…

For time

400m run

21 deadlifts

800m run

15 deadlifts

1200m run

9 deadlifts

Even thinking about it now makes me want to cry!

The deadlifts were heavy but for me they were the ‘relief’ of the WOD. The running was killer and every second was so tough, mentally and physically. But I kept running, didn’t stop, kept focused, stayed positive (or tried to) and even sang songs in my head to keep the running beat – crazy I know but it worked!

I finished in 24.40 and I am super happy about this!

Nobody-got-time-Meme(source)

Ok so it was the WOD from hell and I hated every minute of it. But will I be back for more on Monday? You bet I will!

Have a fab weekend folks!

Thinking Out Loud!

Hi all,

Hope you are well this Thursday and everything is going fab this week!

Thinking-Out-Loud

Time for some ‘Thinking out Loud’ randomness – linking up with the lovely Amanda over @runningwithspoons.

  1. Box Jumps

box jumps

–          Today at CrossFit, we had box jumps on the WOD. This is the first time they have appeared since I fell a couple of weeks back and hurt my side (which I still can’t lie on).What did I do? I froze. I was really hoping this wouldn’t happen and that I would ping back up and down the box, showing it who’s boss but I just couldn’t do it and went with step ups instead! I hate when my mind gets the better of me! Hoping to do some practice with David though to get my confidence back up, I will not be defeated!

  1. Bacon Pancake Sandwiches

bpsammies(Eat me here)

–          Ok now on to something now which is making me smile… a lot! Michelle over at nomnompaleo.com has released a new recipe. Yep it is a monster treat but what a treat it is combining some of my favourite things – bacon, banana/coconutty pancakes and maple syrup = yummers!  Thinking a definite for Sunday brunch very soon!

  1. Camera Tech

camera

–          David, the camera wiz extraordinaire, is being a star and giving me lessons on how to use his camera. The basics for now but hopefully enough to take my food pics from ok to awesome! I really enjoy learning from David, he is such a good teacher and it is something I have wanted to develop on for a long time. Major bonus having a hobbyist photographer for a husband, he has all the kit!

  1. Revenge

revenge

–          Oh this TV show… I have never known anything to have more plot twists and turns than this one – you can have several in each episode! We watched season 1 a while ago and noticed that season 2 was now on our streaming service – we ploughed through them like nothing else! And now on to season 3 that we recorded off the television. I just don’t know where it is going to go, every time I have an idea, it is squished by the end of the episode with another plot turner. Hooked doesn’t even cover it!

  1. Cod Liver Oil

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–          I have stopped taking a multi vitamin, realising that what I eat gives me more than my recommended daily dose of most vitamins and minerals! I have however, started taking a high strength Cod Liver Oil tablet – and so has David. We did some research and realised that additional fish oils would be beneficial to our bodies – focussing on its benefits on joint and bone health – essential for what we do at CrossFit. It’s early days but I have heard wonderful things about its benefits so fingers crossed.

  1. Doing more on your doorstep

new lanark(source)

–          We are all guilty of this, we travel to far flung areas across the globe but how often do we actually spend exploring some of the wonders on our doorstep? David and I are adamant to see the most of our local treasures so this Saturday we are off to New Lanark (world heritage site), an 18th century restored Cotton Mill. Check this website out for more pics and info but it looks really interesting!

–          http://www.historic-scotland.gov.uk/index/heritage/worldheritage/world-heritage-sites-in-scotland/new-lanark.htm

  1. Eat the Yolks!

eat the yolks(source)

–          My read at the moment is Eat the Yolks by Liz Wolfe – one half of the Balanced Bites podcast team. In it she dispels the food myths and lies that we have been fed for decades and tells the truth! So refreshing! And written in Liz’s fun and entertaining way, just like she is on the podcast. Sometimes her writing is like a friend writing you a letter, it’s that conversational.

So that is it this week for ‘Thinking out Loud ‘  – oh and in response to my water post yesterday, I am working in Starbucks, not with a coffee this time, but a sparkling water instead – and loving it!

CrossFit – Evil Karen!

Goooooood Friday to you all!

(See what I did there, ‘Good Friday’, hehe, get it?! Ok maybe not so funny!)

Today is a wee recap of yesterdays CrossFit, which was anything but ‘wee’!!!

Thursday Morning (17th)

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Karen. Karen. Karen…

I kept on looking at the board, hoping that word would disappear. But no.

What WOD is Karen some of you may ask? Karen is the worst of them all in my books. 150 WALL BALLS… but just when you thought it couldn’t get worse; Coach had decided to modify the WOD – Karen on steroids! Will come back to this shortly.

wall ball killer(source)

We began with a block run as a warm up and then came inside to do some more short exercises to get everything limber. This included doing a new yoga pose for some of us, the downward dog. I have done this before but not fully stretching out (half hearted yoga at home!) so when doing it properly and for a significant period, you can really feel a great stretch in the calves and hamstrings. One to carry on at home I think.

Then we moved on to the strength WOD – 6 rounds of 6 rep deadlifts at 70% of your 1RM.

I went with a weight of 42.5kg and each 6 reps EMOM. I like deadlifting and I know that the more I do of them the better my technique is getting – as ever practice equals perfect. I didn’t want the deadlifts to end as that meant one thing…

KAREN – on steroids!!!!

150 Wall Balls for time

5 burpee penalty

–          Every time the ball is dropped

–          Every time you rest more than 5 seconds

–          Every time the ball misses the target.

= not a very happy Jen.

wall ball problems(source)

However…

The penalties made you think more tactically about your WOD. Focus more on your target, keep control of that ball and keep your head in the game. My biggest asset came in the form of changing my tactics when it came to resting. Previously I would go all guns blazing, do about 15 in a row and then stop for 20 seconds (or more) to recover. This time I worked with what my body was telling me. I began with the first 50, taking that 5 second rest I was allowed after each 10 reps. Then I went on to taking the 5 second rest after every 5 reps. It actually worked brilliantly and kept me going – forcing that rest every 5 reps, whether I needed it or not, kept the energy going.

wall ball face(source)

I had 3 burpee penalties, all for missing the target. But the burpees actually gave my neck a rest from staring at the target and again, seemed like a bit of an asset! Crazy talk I know…!

I completed the WOD, with a 5kg ball in 13 minutes 6 seconds and was over the moon with that time. Actually I dont think I have ever done a wall ball WOD where I haven’t even dropped the ball before so it just shows you what a bit of tactical thinking can do.

20140417_074052_1(My ‘evil’ orange ball)

The WOD killed and I still detest wall balls with a passion, but I have changed my mindset on this discipline slightly. I will think tactically from now on and maybe wall balls and I could be amicable acquaintances rather than enemies. But please dont go telling Coach that his addition of adding penalties to WOD’s actually worked at making us better, he might do it more often! 😉

Have a great Easter weekend folks!

CrossFit – You gotta be a little weird!

Hi all!

Hope you are well and your Tuesday is set up to be super fun!

sunshine(source)

I am back blogging in my favourite local Starbucks with the sun shining outside. I think it was all that coffee talk yesterday that has made me crave a fresh brew! But not just any coffee, oh no, I am having my Americano iced today! Little bit of sunshine = desire for iced drinks!

But now on to my 2 day recap of CrossFit!

Monday Morning (14th)

So this morning I was still nursing my cold and was still pretty sore from my crash on Thursday! (See here for info if you missed it). I decided to still attend CrossFit, but like Friday, proceed with caution!

We began with a block run and then some additional warm up exercises to get us prepared for the WOD.

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The strength WOD was 8 rounds of 4 rep back squats at 80% of our 1RM. My 1RM was 35kg so I decided to round down rather than up and go for a weight of 25kg. Each round was then to be superset with a form of pull up, dependant on your level. I tried a few different pull up options but ended up going with 15 jumping pull ups in between each set of back squats.

The back squats were fine, the 4th rep of each set being quite tricky but hey that’s what it is meant to be! The jumping pull ups were done on top of a 16 inch step which made them more tricky than normal. (In case you are thinking ‘woah 16 inches is still so far from the bar!’ I should probably add that I am 6 foot 1 so not as low as it would be for a ‘normal’ person!). Out of everything at CrossFit, I feel my weakest at the gymnastic work but I am getting there. It may be slow progress but still progress nonetheless.

The second WOD was

4 rounds of

2 minute AMRAP

16 kettle bell swings

12 goblet squats

8 hand to hand snatches

Rest for 1 minute in between each round

I went for an 8kg kettle bell. I could have done 10kg for everything bar the hand to hand snatches, they were difficult to master and new for a few of us so wise to go lighter and to a higher intensity.  My results were as follows

Round 1 – Up to 5 snatches

Round 2 – Up to 6 snatches

Round 3 – Up to 7 snatches

Round 4 – 1 complete round

Yay, increased by 1 rep every time – get in!

Tuesday Morning (15th)

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We began with a block run and some killer mobility work. Much needed work on my tough area – the scapula.

The strength WOD for today was strict press and I was pleased as I love to press. I think I may be a rarity in that but I guess I just feel more in control of the bar pressing that squatting.

Every 90 seconds for 12 minutes – 4 strict press at 80% 1RM

I do think I could have gone slightly heavier with this. My 1RM (gained quite a while ago now) was 20kg so I went with 15kg for the WOD. It wasn’t easy, but it wasn’t tough either so I hope 1RM’s come up soon so I can have a more accurate weight to work from.

The second WOD today was tough, very tough! Anyone still feeling the pain from 14.5, look away now!

thrusters(source)

4 rounds of

3 minute AMRAP

12 thrusters

12 toes to bar/ knee to chest

1 minute rest in between each round

Results

Round 1 – 1 round plus 4 thrusters

Round 2 – 1 round

Round 3 – 1 round plus 3 thrusters

Round 4 – 1 round plus 5 thrusters

Holy guacamole! Killer WOD but actually really good fun! One of my favourite WOD’s we have done recently!

I went with a 15kg bar for the thrusters and did knees to chest. I am very chuffed as when I did 14.5 I went for 10kg so a 5kg increase on a thruster heavy WOD – big smiles from Jen!

I also managed to get better as the WOD went on, just like yesterday – but I am odd like that, I always tend to improve as I go on with WODs, instead of the regular more understandable result of getting slower as you get more tired! But hey, you got to be a little weird to be a CrossFitter, its part of the criteria!

zombie(source)

CrossFit – Seeking Out The Positives!

Hi all,

Hooray for Friday!

I know I have only been back into the swing of things for 2 days after my hols but I am still so pleased it is the weekend! I feel like I have condensed a full week into yesterday and today!

Time for a recap of yesterdays and this morning’s CrossFit!

CROSSFIT

Thursday Morning (10th)

Arriving back at CrossFit after a week off is always daunting – especially a holiday that involves the ‘road trip stiffness’! However after a warm up of medicine ball squat cleans I was feeling great – and managed to hone in on my technique a bit too! Fantastic! Add in a bit of much needed hamstring mobility and I felt all limber and ready to rock again.

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We then moved on to 10 sets of 3 rep deadlifts at 85% of our 1RM. My 1RM is 61kg (after the 14.3 open) so I went with 50kg. I really enjoyed doing this as we were really able to focus on our lifting technique and even break it down and try and make the lift and return slower, giving us more control and also protecting our lower backs. Deadlifts, when done wrong can really do some serious damage to your lower back so to have time to focus on the technique, while still lifting relatively heavy was great.

Then the main WOD

10 Minute EMOM

10 box jumps – 20 inches

Then in the remaining time perform max effort push ups.

box jumps(source)

Sounds ok doesn’t it – and it would of been if it wasn’t for one major problem – my head wouldn’t let me jump. I did the 20 inch box jump last week in testing and was so pleased but today my body would not jump. I tried to get my head in the game but no luck. I went down to a smaller box at 19 inches to see if I could do that. Instead I jumped, pinged off the box and flew backwards into one of the lifting racks – oh my goodness it hurt so badly! I just wanted to burst into tears when Coach ran over to see if I was ok but instead I got up and was determined to continue. He tried to help me with my jumps but to no avail – so I went with step ups and got to the end.

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What a WOD! Yep I was on pain meds for the rest of the day but I am pretty certain I haven’t broken anything, just some internal bruising. Note to self, make sure nothing is behind you next time you do box jumps!!! And I will do the 20 inch next time, I am determined. Also I keep reminding myself to focus on how good the beginning of the morning session was #SeekOutThePositives.

Friday Morning (11th)

To be fair, I didn’t even think I was going to be at the WOD this morning. But I woke up and felt ok, just tender so decided to go along and see how I went – taking things easy.

The warm up of 2 block runs with a 5kg medicine ball was not fun! I knew I could run with it but the pounding thud of running really hurt my side so had to do more of a gentle jog.

Doing some hip flexor mobility afterwards was nice though – great stretches and good to do something that didn’t put pressure on my side.

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We then moved on to having 15 minutes to achieve our 3RM thruster. I practiced with the barbell and it was sore – the squat was ok but the lockout overhead was pulling at my side. So I made a choice – recovery was so much more important to me than achieving a new 3RM. I did a few more at 15kg then went up to a max of 21kg. I know next time I will be able to go heavier and that is enough for me. As frustrating as it is to know you can do more, health comes first.

I then took this principal into the main WOD.

2 RFT

40 wall balls

10 power clean and jerk.

I went with a 5kg ball and to be honest, most of the time I was not below parallel with my squats. I tried my best though without making my side worse. With the power clean and jerks I went with 15kg, low but it meant I could still do it without pain = the main thing.

It is always hard to scale a WOD very low when you have an injury. I want to do my best and I know that scaling it today will mean I recover faster and stronger. And I was there, doing it the best I could and that gives me reason enough to smile.

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On a major plus, one of the zombie crew brought in Starbucks coffee pods for the boxes machine for us all to have a nice strong espresso after the WOD – ah, nothing beats a nice strong brew after a WOD! All that was missing…bacon!

The song I sing every time I hear the word bacon… #SorryButNotSorry that this song is now in your head too!

Hula_Bacon_by_LionKingFanClub(source)

Have a good weekend!