CrossFit – Let the Open commence!

Hi all,

Yay it’s Friday! But not just any Friday, today marks the first day of the CrossFit Open! One of the biggest, if not the biggest date in the international CrossFit calendar!

crossfit

Today is the beginning of 5 weeks of the Open – the workout was released last night in the States (early this morning in the UK), and participants have until Sunday evening (late Monday afternoon in the States) to complete the weeks WOD and post their scores.

Everyone can enter and everyone does the same workout with the same weights etc if applicable.

I just love the fact that the WOD we were doing today is the same WOD that Rich Froning (current CrossFit games champion) will be doing and the same WOD that thousands all over the world will be doing. Everyone can be involved – and that’s one heck of an awesome community spirit!

rich(source)

Once the Open is over, then comes the regional’s for the top athletes and then, for those who qualify, THE CROSSFIT GAMES! Exciting times!

main wod(source)

So today’s CrossFit Open WOD

Complete as many rounds and reps as possible within 10 minutes of

30 Double Unders

15 Power Snatches 35 kg men/ 25 kg women

(Snatches can be done as a strict power snatch or clean then jerk)

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First of all, before I comment, I have to state that I did not register for the Open. Not because I didn’t want to but because I felt that, as I don’t really do any workouts at the moment as prescribed, that I really wouldn’t be able to achieve much from it. Instead I will be there with David (who has registered), every Friday at our box, completing the Open WOD (scaled) and then cheering on the others. I may be doing a scaled version of the workout but I will still be putting everything into it and performing at the best of my ability!

And I am so glad I didn’t register, double unders!!! I have yet to get one!!!!

So my scaled version was double skips and I went for 17.5kg for the snatches.

The skips were fine and the snatches were fun! I went for a clean then jerk but was pleased to only be 7.5kg under what the other girls were lifting. In fact, if I could do it again I know I could lift 20kg.

I managed 202 reps in total.

David nailed it too – managing 56 reps in total, the double unders being tricky but he did it!

Below is a video which gives you more information on the Open/games/ Rich Froning etc – just a fun 7 minute watch! 

There was such a buzz about the box this morning. We were all ready, all pumped up and eager to perform and cheer everyone else on!

Oh and I am taking my judges course early next week so fingers crossed, as of next Friday, I will be an official judge! I may not be competing but I still want to be involved and this is the perfect way to do it!

Bring on 14.2!

CROSSFIT

CrossFit – Annie and Diane!

Hi all,

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!)

CROSSFIT

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

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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!

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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!)

21-15-9

Deadlifts

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!

crossfit (source)

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!

CrossFit – 2 in 1!

Hi all,

I’m sure I don’t need to remind you but yay it’s the weekend!

The first part of this week went so slowly but at least the second part went faster and tonight we head up north to see my parents for the weekend. Really looking forward to it as not only will I get to see Mum and Dad which is always fab, but I will also get to see my brother who I haven’t seen since September as he lives down in London. Major catch up required!

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(Myself, my brother Paul and David, selfie on the tube in London!)

Time for a CrossFit recap – a bit different this time around as David and I have upped our sessions to three times a week! Rather than using up another one of my posts to CrossFit, I will keep with 2 posts, just one of them will be a ‘2 in 1’.

wods and all

Thursday (6th) CrossFit

We started with a block run and then some stretches with the PVC pipe.

The first part of the workout was muscle snatches, something we hadn’t done before but were very similar to push presses, just more tricky! Like the push press, you can’t squat – you pull the bar from the 3rd snatch position and then push up. Press up rather than move under the bar. Hope that makes sense!

They were tough and it really is an example of a move that requires max strength. We had to do 5 rounds of 8. I managed 3 rounds at 12.5kg but then had to go down to 10kg for the other two rounds, I was struggling and Coach never wants us to get to the point where we are hurting ourselves. I’m glad I pushed myself for the 3 rounds though – going beyond what I previously thought I could achieve.

We then moved on to 5 rounds of 8 rep pendlay rows. We did these a couple of weeks ago so it was nice to revisit and practice more. With the mobility issues I have in my shoulders and upper back, it was still difficult to get the bar to my chest but I stuck with 12.5kg and was pleased with the reps achieved.

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The WOD was another previous Open WOD and was as follows

Open WOD 11.1

10 minute AMRAP

30 double unders (tuck jumps scaled)

15 power snatches

The tuck jumps were nasty as always, such a motivator to get going with those double unders! But it does get me practicing jumping high which is key for the DU’s.  I went with 12.5kg for the power snatches, just like the WOD on the 1st of February (the Ogar WOD). Even though my arms were killing me from the muscle snatches and rows, I still powered through 2 rounds plus up to 11 snatches. I think next time I will up the weight for snatches, I feel like I understand the technique now and could probably challenge myself more.

Today’s (7th) CrossFit

Yep, we were late. Yep we had to do burpees. All 40 of them. Certainly did the trick in warming us up and after 1 legged burpees on Tuesday, it was a breeze!

burpees(source)

We then moved on to 10 minutes of rolling (mobility) with the foam rollers. Welcome to the pain cave! So tough to do and not nice but afterwards we all feel so much better and more flexible. If only there was a nicer way of doing it! We focussed on our quads, adductor and lats.

After that came some muscle up transitions, we were to do 3 rounds of 10. This is still such a difficult technique to grasp and one that requires such high arm strength. However the more of these we do the more I feel like I am getting better and honing in on my technique. I also feel that seeing the athletes at Battle of London doing them has helped me understand what it required and the different stages of movement. Sometimes trying to get your body to do what your head is telling it to do is tricky but I think I am understanding now the ‘power’ required and the momentum and I definitely improved and saw progress on these.

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Then came the main WOD

CrossFit Open WOD 12.3

18 minute AMRAP

15 box jumps (step ups scaled)

12 push press

9 toes to bar (knees to chest scaled)

Ok first and foremost I have to get the negatives out of the way. I thought I had a 15kg bar. I added 2.5kg to the bar to make it 17.5kg (my 5RM). It felt too light so I added on another 2.5kg, making it 20kg. Only afterwards did Coach inform me I had a 7.5kg bar, making my weight 12.5kg. I was gutted. I thought I had just beasted through! However, I have learned a lesson – grab your own barbell, don’t ask someone else to pass you a 15kg bar… and also, be realistic. There was no way, if I am honest, I could have push pressed 20kg for that many reps, my 1rm is 22.5kg!

So in conclusion, I probably did the right weight for me in order to be able to complete the WOD. I probably could have done 15kg and achieved less rounds but that’s something to aim for next time when I do push press in a WOD. I did complete 5 rounds plus up to 5 step ups and that is pretty darn good. I also aced the step ups at 24 inches and am getting higher with my knees on the knees to chest.

Keep my chin up, keep smiling and as Coach said, I sure won’t make that mistake again (happens to us all)!

Have a good weekend everybody!

CrossFit – Bring on the day!

Hi all,

Hope you are well this fine Tuesday.

Do you have days when you know things are just going to be good? Whether you have something planned for later on, or it starts off with a bang?

I have one of those feelings for today – it began with a workout and then a bowl of banana GF oats, with a little greek yogurt and almond butter. When something this warming and full of love hits your tummy, it can only bring smiles. Then I went to get my nails done, a real big treat for me and not something I do very often. It was lots of fun and I love the colour. And now I get to write! All winners in my book!

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Got a good lunch planned, bits to do in the afternoon and then some fun with David this evening. All in all, good times! Bring on the rest of the day!

Time for a recap of yesterdays CrossFit…

wods and all

It began with a block run in the rain. Not good, especially when the hood on your jacket gets blown off every time you run! Note to self, bring hat!

We came back in to another big warm up – 3 rounds of…

10 air squats

10 jumping jacks

10 mountain climbers

10 tuck jumps

Definitely warm by the end of it!

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Then we went on to something new – Pendlay Rows. Similar to a deadlift in terms of stance but when you go down to reach the bar, you don’t pull your back up, instead lifting the bar to your chest and back, like rowing up and down. In the bent down position, your back must be flat the entire time. They were tricky, mostly due to my restrictive mobility in my upper back and shoulders, which meant that I could lift heavy, but not take that weight to my chest. We had to do 5 rounds of 5 reps and I lifted 12.5kg. Something again I know will improve when my mobility does.

The next section was 5 rounds of 5 reps strict press. I was glad to revisit strict presses as I haven’t done them since early October. My 1RM in October was 18.5kg and I managed a 5 RM of 17.5kg. Good progress. But in increasing my weight during this, I managed to do 2 reps with 20kg – so major improvement in my 1RM then! Would be interesting to see what that 1RM would be now…

After this came some hollow rock tekkers and then 8 rounds on 10 second rocks with 10 seconds rest in between. It was not fun!

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And now for the final WOD…

In a 5 minute window perform the ladder:

10 double unders – 1 burpee

15 double unders – 2 burpees

20 double unders – 3 burpees

25 double unders – 4 burpees

And so on in 5 increments for double unders and 1 burpee…

So I was hoping coach would sub double unders for skips. Nope! Instead tuck jumps! Ahhhh!

I had enough of those after the 30 I did earlier… but it must be done! We were recording reps in total (unders and burpees) so I got an exact 100! Really pleased with that actually, I pushed myself even though I was uber tired!

Buuuut… the major high five of the day goes to my David who got his first RX (as prescribed) in a WOD! He managed to do double unders in the WOD (one NY resolution ticked off) and therefore do the WOD as prescribed (another NY resolution!).

Very proud wife over here! Just makes me even more determined to get mine!

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CrossFit – Battle of London 2014!

Hi all!

I’m back and into the swing of things after the most amazing weekend in London watching ‘Battle of London’ 2014 CrossFit competition!

Oh my goodness it was amazing, inspiring, epic and so much fun! Here is my recap of the events and happenings!

BOL(source)

On Friday night (just after midnight) 8 of us left our CrossFit box in Glasgow and drove down to London. It takes about 6 and a half hours, so with breaks and swaps of drivers etc, we arrived at around 7.30 am. Coffee was definitely needed!

The competition began at 8.30am at the Copper Box stadium at Queen Elizabeth Olympic Park. An amazing venue which reminded me of a glorified CrossFit box so it really was perfect! It was also nice to be back at Olympic Park after attending the Olympics last year. Still looks awesome and great to see it being used for other events.

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The competition is over 2 days and is broken down into 7 WODS – the 7th being the final. All 150 males, 100 females, 30 male masters and 20 female masters compete in the first 4 WODS, then cuts are made until we get to the final. Each competitor has a judge who will watch them compete and make sure each rep counts!

Day 1

Let the battle commence!

WOD 1

For Time:

100 Double unders
——–
3 Round of:
10 Handstand Push Ups
4 x 10m Sled Pull
——–
100 Double Unders

12 minute time cap

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It was a great WOD to start on. It was so good to watch the double unders and try and pick up some tips on technique! The handstand push ups were insane, some naturally were better at it than others and by the 3rd round I think most were struggling. Their arms and shoulders would have been really straining with the combination of the 3 moves. Major respect.

Our coach actually purchased one of the sleds used (eek, watch out for that in a future WOD!).

WOD 2

In 2 parts…

2A

In 6 minutes find a 1RM of the following complex:
1 Clean (squat)
1 Hang Clean (squat)
1 Front Squat
1 Shoulder to Overhead

Rest 2 minutes, then…

2B

For time complete 30 Ground to Overhead @80/55kg (70/47.5kg masters)

6minute time cap

(Ground to Overhead – using clean and press, push press, jerk or snatch)

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Wow. Most knew what their 1RM would be and went straight for it. There was some major weight being lifted here. In fact, the weights were that heavy, the floor was actually broken in 64 places where the barbells were dropped. This had an impact on the rest of the weekends WODS… (and events taking place at the Copper Box this week…oh dear!).

The men went first and we had a break between them finishing and the females beginning. So we broke for lunch which was fab as we were all starving! London’s biggest shopping centre, Westfield, was a 5 minute walk away so the choices for lunch were pretty good. We grabbed some freshly made sushi from a Japanese cafe. It was so yummy I just had to take a picture and post it for you all!

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Watching the women compete in this WOD was amazing. Their technique somehow seemed a bit more honed in compared to the men (just an interpretation) and I was so inspired, it made me want to go and lift there and then!

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WOD 3 – ‘Fat Fran’

3 Round for time:
2 Laps of the Arena
21 American Kettle Bell Swings
12 Chest to Bar Pull ups

This was a fun one to watch as it really felt like a race! That’s the thing about CrossFit, everyone has their strengths and weaknesses and you could really tell the ones that were runners and ones that were more into lifting and the ones that excelled on the gymnastic side of things (chest to bars). No one can be perfect at everything with it being such a multi disciplined sport.

Everyone was given a major cheer, whether you were first or last – great thing about CrossFit, the only sport I know where the person who finishes last gets the biggest cheer.

Day one finished about 5.30pm so we all headed back to the shopping centre to grab some food for dinner. We went to a restaurant called Gourmet Burger Kitchen, sounded pretty good and didn’t disappoint! 100% beef in their burgers (no rusk or nasties), an option to have it ‘bunless’ with salad and crunchy slaw instead and an avocado and bacon burger on the menu, what more could a bunch of paleo loving folk want! (It was quite cool as many of the competitors were also dining there (also going ‘bunless’!), I felt quite star struck!). After some good food and banter, we headed to our hotel and fell straight to sleep; it had been a long day!

Day 2

I was pretty pumped for the second day of battle! And after a breakfast of masses of eggs, fruit and almond butter we were fuelled up and ready to rock!

20140118 - Battle of London Day-2(David and coach!)

WOD 4

In 2 parts…

4A

4 minute AMRAP of:
4 Single Arm KB squat Clean each arm @32/24kg
8 Box jumps

4B

4minute AMRAP of:
Ring Muscle Ups

4A seems ok? Nope it was tough! It’s always the ones that look ok that are the most difficult, or so I have found anyway! Squatting with the kettle bell, for some, was just really tricky. With a bar at least you have an even balance of weight, with a kettle bell , the ‘one-sided-ness’ can really alter ability.

I picked up some tips on box jump techniques. Still doing step ups at the moment but a few things to try out for when I do eventually venture into the jump!

The ring muscle ups looked really tough, many only got a couple.

The first cut was then made and it was straight into WOD 5.

WOD 5 – Death By Bar Jumping Burpees

10 stations with increasing reps.
The athlete will start at platform 1 of 10.

At each platform the athlete will have 60seconds to perform the prescribed number of reps

Station 1: 3 reps
Station 2: 6 reps
Station 3: 9 reps
Station 4: 12 reps …
Station 9: 27 reps
Station 10: Max reps

At the end of the 60 seconds the athlete will have 10 seconds to transition to the next station.

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First I have to mention that this was not the original WOD. Remember I said the floor was damaged? Well it was that bad that they couldn’t use barbells and weights again for fear of more damage! Not good! (The planned WOD had been a power clean ladder, shame as it would have been amazing to watch!).

Watching this WOD felt cruel! I hate burpees and I know I am not the only one! Most got to around 18 or 21 reps and then began to struggle. Very few got to the 27 rep station and only a handful were able to attempt the AMRAP at station 10. When they did the crowd went nuts! Again major respect to all that attempted this!

After another cut it was on to the next WOD.

WOD 6 – Met Con Mayhem!

For total reps
3 rounds of the following:
1 minute Assault Bike
1 minute Pistols
1 minute Down Ups
1 minute Goblet squat @32/24kg
1 minute Toes to Bar
1 minute Rest 

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And mayhem it was! I don’t think I need to go into how incredible this would be to watch or how tough it was. It did look like good fun though! I think I would be buzzing after that one!

WOD 7 – Final

Bar Muscle Ups
40 Calorie Row

KB Swings
80 Wall Balls

3 x 10m Handstand Walks 

(Sorry I don’t have the details for how many muscle ups and KB swings there were as the info was only released last minute during the competition and the website hasn’t been updated! And I was too in the ‘CrossFit zone’ to write it down – doh!).

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I do have a feeling that this WOD had to be altered too, because of the floor; however we will never know as the details of this WOD were only released just before it took place. We were all guessing what would be in it!

It was however, an epic final and a real ‘all rounder’ in terms of disciplines. The box was alive with cheers! Those handstand walks I think were the real test for most, I can imagine your arms would just want to give up by this point but they persevered. A real indication of how much CrossFit is mental strength as well as physical strength.

The competition finished around 6.30pm and we got straight on the road to head home, arriving back in Glasgow at 1.30am. David and I talked for ages; we just had such a good time!

What an amazing experience it was, will definitely be back next year! I was just in awe of all the athletes competing, they were incredible. I love the fact that I was able to support my sport and it really did just make me love CrossFit even more. There was such a buzz surrounding the arena, a camaraderie of sorts, and you really felt that sense of ‘community’ that CrossFit brings. I also loved the fact that I was able to spend more time getting to know more of the people from my box, a weekend of us all enjoying and talking about what we love doing. You guys really are my day to day CrossFit inspiration.

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Now, let’s just hope that coach hasn’t taken too many ideas from the above… death by bar jumping burpees….nooooo!

For official pictures, information and videos please click on the links below. Especially recommend checking out some of the videos on YouTube, they are brilliant!

http://battleoflondon.com/

http://instagram.com/battleoflondon

https://www.facebook.com/thebattleoflondon

http://www.youtube.com/user/battleoflondon?feature=watch

Crossfit – You can’t PB every time…!

Hi all,

Hope you are having a good Tuesday!

Time to recap yesterdays Crossfit session …

wods and all

I don’t know what is going on at the moment, but since the New Year our Crossfit WOD’s have been insane! They are always tough and challenging, but I think they have stepped up a notch recently into the insane bracket!

We began with a warm up that absolutely floored us all!

Sound easy…?

3 rounds of…

20 air squats

30 mountain climbers (on each leg so 60 in total)

40 jumping jacks

Squats and jumping jacks, no problem, tiring but no problem. 180 mountain climbers…hello!

Then we went on to hollow rocks and supermans. 15 seconds of each for 10 rounds.

Oh boy, our abs were killing us! By round 5 we were all done in and wanted to quit! But we didn’t and used every ounce of strength to keep going. That and a lot of ‘encouragement’ (aka shouting) from coach!

I swear what we just did felt exactly like a killer WOD. The thought that there was more to come was incomprehensible!

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So we went on to trying to achieve a new PB in our 1 RM push press. Dependant on complete upper arm strength, I still find this so hard. My PB was 22.5kg and I managed to meet it but couldn’t exceed. I tried 25kg, no go. I tried 23.5kg and could lift it slightly but nowhere near the top. Coach could see I was tired, I could feel I was tired. I gave it my all to try and beat my PB but just couldn’t. I guess that weight really is my PB at the moment. It’s tough because you always want to get better, stronger, lift heavier but sometimes you can’t PB them all. (This conclusion is after a lot of reflection and positive talk from David. I was pretty bummed out at the time – but can now see his point!).

And then there was the finish…

In 5 minutes

1 block run

Then max effort double unders

So I did the block run as fast as I could, still getting used to it! And then came in for the double unders. After being slow in the run and not achieving a new PB on the push press I was determined to get my first double under. Alas it was not to be. But I gave it my all though, the double unders, the run, the push press, the killer ‘warm up’ and that’s the main thing – I was there and went hard.

Crossfit and Christmas Number One Recap!

Hi all,

Hope you are well and had a fab weekend!

We had a fantastic time at David’s parents this weekend having Christmas number one – lots of festive fun, frolics and love. I just love the fact that we can spread the Christmas spirit out a bit more and extend Christmas to more than just the one day. After all, Christmas is so much more than just the 25th of December; it’s that ‘feeling’, that ‘spirit’, the ‘connection’ and the ‘love’. And all were felt this weekend! See below the picture of us all together (minus Vincent who is behind the camera!), big smiles!

family

We also had the opportunity to visit David’s Grandma Margaret for a delicious festive lunch and were treated to a delightful brass band mini concert playing carols. It was wonderful to catch up and to enjoy a short but sweet Christmas celebration with her. Oh and the brass band were fantastic, a great sing a long was had by all! Don’t you just love that we never forget the words to carols!?

Back to business now and for a recap of yesterday morning’s session of Crossfit.

wods and all

We began with a beast of a warm up – 5 rounds of

15 jumping jacks

15 air squats

15 mountain climbers (each side so 30 in total)

15 jump squats

So not too bad, unless like us you had a monster busy weekend and were still half asleep! Actually it wasn’t bad at all until it came to the jump squats, man they are a killer on the thighs!

wod 091213 2

Then we did some hamstring mobility. We focussed on getting right into the muscle this time, rather than stretching the muscle. Using a barbell on the rack down low meant we could place our leg over the bar and roll the thigh over the bar, getting into any potential knots. Still a killer as mobility always is but crazy Jen also found when twisting the bar that this particular area is very ticklish! A strange feeling being in pain and laughing at the same time!

A good strength session next – to get a new 1RM on our back squat. I had done this a couple of months back and achieved a weight of 25kg. I did it a few weeks later for a 2RM and got 27.5kg so was really looking forward to seeing how much I could push myself and how much progress I had made. I worked my way up to a new 1RM of 35kg! Booyah!

The main WOD was very cardio based – not something that comes around very often but nice as a change.

For time –

100 double unders

200m sprint

80 double unders

200m sprint

60 double unders

200m sprint

40 double unders

200m sprint

20 double unders

200m sprint

The scale for double unders was the same skips plus half the amount of tuck jumps. I also went on the rower for my 200m.

It was intense and certainly very tiring! But I did enjoy it, thinking back on it now. To begin with I was a bit annoyed that it was total cardio and there was no ‘weight based’ moves (either with actual weight or using body weight – i.e. pull ups). However, it was still a mental challenge, which is always fab, another example of showing ‘what you can achieve’ and always good for the body to do something different. Oh and I did it in 14 minutes, 15 seconds.

Just needed a big coffee and breakfast when we got home!

Crossfit – Deadlifts and Burpees!

Hi all,

Yay it’s Friday!

I cannot wait for the weekend, firstly because it’s the weekend and secondly because David and I head off on a wee holiday on Sunday! Not going too far away – a nice wee cottage with a real fire, some quiet time, good company, wine and food! So excited!

But do not fear, I have been writing away to get some blog posts ready to rock for when I am away so will still have some content for you all!

wods and all

But now time to recap yesterdays Crossfit – another morning session – loving the early get up and go mornings! Seriously!

We began with a little tabata warm up of double unders and air squats. Good to get the heart pumping, still no luck on the unders!

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Then we moved on to some front rack mobility – I honestly didn’t realise how tense and knotted I was around here! So good to stretch out these areas though as I can now see why I struggle to keep my elbows up during front rack moves, my muscles just aren’t flexible enough. Will get there though, more stretching!

After that was 6 rounds of 6 rep front squats, at 70% of our 1 RM. My 1RM, was 30kg so I went for 20kg. It was tough but good fun! Keeping those elbows up is my main problem but as we went through the reps my technique definitely improved. Often it was only my last rep that I let my elbows slip (getting tired) but I just need to focus so I don’t let them drop. Also I need to remember to get my feet in the correct position. I have been bringing them a bit too close together recently. Glad to have David watching over me while I was doing them so he noticed, really helped me out.

The main WOD was really good but tough for all as coach really wanted us to look at upping our weights. It was a ladder WOD

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Deadlifts

Bar hopping burpees

I began with 30kg on my bar but had to go down to 25kg after 9 reps as my technique was suffering on my deadlifts. I wasn’t able to keep my spinal curvature in the correct position while lifting at that heavier weight and the last thing coach wanted was for me to have an injury. 25kg was a better weight for now.

And just when you thought burpees couldn’t get worse, here comes bar hopping burpees! A killer on the arms after front squats but I did them. Still on the hope that one day I will fall in love with them…!

Then we all finished with some foam rolling on the back – a lot of cracking and popping going on but it felt so good releasing it all!

 

Crossfit – Back to the Box!

wods and all

Hi all,

Happy Friday! Yay!

Today has been a bit of a crazy day, in town picking up bits for David’s birthday on Monday and then coming home to eat and wrap! So this post is just going to be a wee recap of yesterdays Crossfit, still more to do!

David and I decided to do another morning Crossfit session – a wise choice considering his workload at the moment and not knowing what time he will finish work for the day. But while I am talking about morning sessions, I think we have decided to try going solely for morning sessions from now on. We are both morning people so getting up isn’t a problem. It energises you for the day and at the end of it, you have an evening free – brilliant! It also means spending more time with David when we would otherwise be asleep, so that is always a winner in my books! Bring on the zombie crew!

Anyway, back to the WOD!

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We began with a warm up of skipping and double unders. Still no luck there but I am trying really hard and coach says that I have got the hang of the speed, just need to jump higher. Fingers crossed with more practice it will come soon! We finished the warm up with some good stretches.

Then we moved on to the first part of the workout -front squats, working our way up to our 1RM. I was quite pleased to be doing this as I had never had the opportunity to work on my 1 RM for front squats yet so although tough (as 1 RM’s always are) it was also challenging and fun. I managed to work up to a weight of 30kg – really pleased with this.

After the weights we went on to some push up tekkers. A Crossfit push up is so different to what people perceive a generic push up to be and it really is hard work (Google for more info). A lot of pressure on your triceps, I couldn’t even go all the way down and I was also on my knees. Coach wanted us however to really understand this move and was more concerned with the technique, rather than us making it all the way down, that will come in time. We used these principals during the main WOD.

5 rounds for time – 21 kettle bell swings, 21 push ups and 21 ab mat sit ups.

As quite a few of us were slower on the push ups, we had our rounds slashed to 3 – was really pleased to hear that! I also had a couple of ab mats underneath my chest when doing the push ups so that I could focus on technique and simply hit the mat as a target. It did not make it easier!

It was a killer WOD and we were all exhausted by the end of it! I was glad to see kettle bell swings, always a favourite and the ab mat sit ups, well, they are as charming as ever…! But the push ups really took it out of me and I know David found them tough too. I completed it in 13 minutes and 11 seconds.

Sore arms today! But a session of yoga this morning seemed to do the trick, and good fun too!

Hope you all have a good weekend!

Crossfit – The Zombie Crew!

wods and all

Hi all,

Hope you are well. I’m having one of those Tuesdays when I feel like it is later in the week than it actually is! Never a good start!

My Crossfit session yesterday was slightly different than normal. As David and I were unable to book into the evening session (fully booked) we had to rethink our plans, and decided to try the morning session instead. Nicknamed the ‘Zombie Crew’ the session starts at 6.30am! That meant getting up at 5.45am, when it was still pitch black outside! Gotta love Crossfit to do this!

It wasn’t as difficult as expected. We had an early night on Sunday and as David and I are both morning people, getting up really wasn’t an issue. We also decided that due to the fact that we both do morning workouts/ runs without fuelling beforehand, a cup of hot honey and lemon and a shot of beet juice was all that was needed – meaning we didn’t need to factor in breakfast or a snack. This worked a treat by the way – our bodies were simply ready for breakfast (and a large cup of coffee) by the time we got home at 7.45am!

But on to the session itself! It was great as we were able to meet some new Crossfit folk who we normally wouldn’t meet as they tend to stick to morning sessions – no zombies here, just bright, friendly faces!

We began with a warm up of alternating skipping/ double unders for one minute intervals. Still no luck on the unders but I feel like I am almost there – more practice! Then we moved on to some stretches with the pvc pipes – especially good to get those arm muscles pumping for what was coming ahead.

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The first segment focussed on power cleans; to hang squat cleans to a clean. I was a bit nervous about returning to cleans after that crazy WOD the week before that took it out of me, but it really was the best thing to revisit it again and focus on getting it right. We were supposed to do 3 sets of 3 straight, then 3 rounds that we could break up, building on the weight. I wanted to really get some focus on my technique and moving from one move to the other so I stuck with a weight I was happy with but still heavy for me (12.5kg) and did just that. I do feel better and happier on cleans now, not there just yet on the confidence front but getting there and coach is doing a great job of honing my technique and showing me where I am going wrong and how to improve.

We then moved on to back squats – 6 rounds of 2 reps at 80% RM. My previous 1RM was 25kg but it was also my 5RM so I decided to start with 25kg and work from there. I needed to do a few rounds of 25kg to really get into it, my arms were sore from the cleans. By the end I was at 27.5kg, would have liked to have tried 30kg but ran out of time, next time though!

The main WOD was an 11 minute AMRAP, consisting of – 30 ab mat sit ups, 20 box jumps and 30 kettle bell swings (step ups for me and a kettle bell of 8kg). It was a tiring WOD but really good fun too! The ab mat sit ups were fine – feeling it in my abs soooo much today though! The step ups were good too but the kettle bell swings really were my favourite! I love the thrust and movement, strange I know but I always dig a workout that involves them – 30 in one go though was tough! I managed 2 rounds plus 20 step ups in the 11 minutes.

We then finished with some stretching and general chat which was great.

Overall David and I really loved the morning session! We arrived back home in plenty of time for David to get ready for work and get his breakfast, he actually left slightly earlier than normal! We both felt really pumped the rest of the day too – it didn’t tire us out any more than a general day does. I think the only thing we both noticed was that we were slightly more peckish throughout the day but that makes sense considering what our bodies had done in the morning plus with being up a lot earlier in general. And it was fab when David came home in the evening and we were able to just chill out – it definitely was less of a rush in the morning than in the evening. And hardly any traffic on the roads – score!

Will definitely be doing a mix of morning and evening sessions in the future!