Hope you are well this happy hump day!
Before I begin today’s post, I have a few updates for you!
First of all, the February 1000 burpee challenge – well I counted up all my tally’s on Friday and it turned out that I did a total of 1235 burpees within the month! Almost a quarter more than required! I am really pleased with the result and it did exactly what I hoped it would do, stop me from HATING burpees! It turns out it is true, if you do something over and over you start to dislike it less and enjoy it more. Now don’t get me wrong, I still don’t love burpees however it’s more of a mild dislike rather than hate!
Second of all and more importantly, I passed my CrossFit Judges course! I am over the moon and really excited to be an official judge for the CrossFit Open. I will still do the Open WOD on a Friday but will judge after. Doing the course has really helped me understand more of the technicalities of CrossFit and I know through doing this I will be a better CrossFitter for it. So nervous for Friday about the WOD, but excited about judging! At least I can do the WOD scaled with not being registered – phew!
And the last update… our pancake stack from yesterday – paleo pumpkin pancakes with honey almond butter and bacon… need I say more!
Now time to recap Monday and Tuesday mornings CrossFit!
Monday Morning (3rd)
We began with a double block run to get us all warmed up and then moved on to some calf/ hamstring mobility. I didn’t realise I had any tender tissue in there until I got the rumble roller on there – ouch!
Toe to Bar tekkers then followed – with us working on our kipping swing and then trying to get our knees up to our chest (for me) or toes to bar for the others. I really feel like I am making progress each time I go on the bar and I understand all the technical elements behind it – just don’t have the strength to actually do it! But I am getting there and progress is always the main thing.
The main WOD was another girl WOD – Helen
3 rounds for time
1 block run
21 kettle bell swings
12 pull ups
For the kettle bell swings, I did 10kg – the highest weight I have used for a kettle bell in a WOD but wanted to give it a go. And for the pull ups I used a green band.
It certainly was a toughie, but the girls aren’t easy! The block runs were tiring but I ran the whole time which I was pleased about. Really happy that I went with a 10kg bell as I managed to get those swings done! The pull ups are always tough, especially after the swings, but I just tried to muster up all the strength I had to get up! I completed it in 14 minutes 38 seconds.
The real star during this WOD was David who managed to do the WOD RX! That’s a 24kg kettle bell! Holy guacamole! So proud – he just needed bringing round a bit afterwards!
Tuesday Morning (4th)
The warm up was another double block run (please don’t let the doubles become the norm coach!).
After the run we worked on some hip mobilisation – I needed this so much! And my squats afterwards were awesome!
We then did some practice on power jerks with the pvc pipe – breaking down the movement into sections in order to help us understand it better, especially with the thrust.
We then grabbed a barbell and some weights and worked on 5 sets of 3 RM power (push) jerks, really focusing on the thrust and lift. I stuck with 20kg and worked on trying to get that bar up and locked out within the second dip. I am still having to push press the bar for that last couple of centimetres due to my shoulder mobility issues but getting better every time and totally working on those shoulder issues!
Another girl WOD? Why not! This time, Elizabeth…
Wowzer! This one got us all!
I went with 20kg on my bar and nailed it! I finally got my clean accurate (with the exception of keeping my elbows up on a few reps!) and my squat was brilliant! I don’t think I have ever gone down so far in this move. The weight was perfect though – after all my 1RM was 21kg!!!
But what was even more fab was the dips, which we all did in between 2 kettle bells. Last time I did these it was awful and I had to use 2 ab mats underneath my bum in order to be able to do it. This time I managed 21 reps strict and then the other 15 + 9 with 1 ab mat. Sooo over the moon! This really was something I couldn’t even do one rep of last time and I managed to do 21 of them strict – I really am gaining strength! And it makes me so happy!