CrossFit – Helen and Elizabeth

Hi all,

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!

judges cert

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!

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Now time to recap Monday and Tuesday mornings CrossFit!

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!

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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!

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Another girl WOD? Why not! This time, Elizabeth…

21-15-9

Squat Cleans

Ring Dips

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!

CrossFit – Evil Wheels!

Hi all,

Hope you are well and had a fun about fabulous weekend!

I really enjoyed mine – a chilled out and relaxing Valentines night, then a rather manic but fun Saturday which included going to one of my favourite places, Whole Foods! And then on Sunday David’s Dad popped in for a coffee while up in Scotland on business and that was really nice, catching up and chatting about all kinds of bits and pieces. I really do think that the 3 of us have exactly the same personalities when it comes to our business attitude and work ethic! Work hard and work strong!

And now we are here, Monday again, and it all began with an early morning CrossFit session!

Recap time!

CROSSFIT

Warm up was a block run and then about 15 minutes of mobility. A lot of cracking, stretching and groaning but all very much needed!

We then moved on to some tekkers of a new move – Evil Wheels. Sounds nasty doesn’t it?

Well it isn’t easy that’s for sure! I don’t think I could do it justice explaining it, so take a look at the video below for a good example.

Definitely a major workout for your abs! Also it works out your shoulders, arms and lower back – we all felt it in these areas in some varying form. I managed to get the technique (yay! Coach even used me as an example! A first but let’s not hope last!) – The aim being not to move your hips at all and keep a straight line. More difficult than it looks and no one could go all the way down and back up again, you need some amazing core strength for that!

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The WOD for today was simple. But why oh why does simple in CrossFit always mean the most tough, challenging and tiring!

EMOM for as long as possible

8 wall balls

7 kettle bell swings

6 box jumps

(And you need to complete all in that minute to get on to the next round)

I did 5kg wall balls, 10kg kettle bells and 20 inch step ups. Woah! I just managed the first round but for round 2 Coach suggested I went down to 6 wall balls, 5 kettle bell swings and 4 box jumps. It was still tough. The wall balls really got me, I think I found it tough as my arms and shoulders were still sore from the evil wheels so I couldn’t ‘ping’ up and down with the ball like I should have been. But I did use a 10kg kettle bell which I have never used in a WOD before, only an 8kg, so I was pleased about that. Others needed to scale down to a few reps later but 5 were the most rounds achieved – I got 4 scaled down.

Hmm, as I sit here in Starbucks and write, my abs are feeling more and more tense. Fingers crossed they don’t get worse! One thing is for sure they were certainly ‘worked out’ today… those evil wheels!

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

Christmas and Crossfit Recap – Back into the swing of things!

Hi all!

Hello and hope you are all well! I also really hope that all your Christmases were fantastic and everyone had a wonderful time with friends and family.

Our Christmas really was something special. My parents, David and I, back at my family home in Aberdeenshire simply spending some fantastic time together. We shared stories, memories, good food, a few glasses of bubbles and cherished every moment.

Here is a picture of us all just before our big meal of the day! (David and I did all the cooking and it was pretty darn tasty even if I say so myself – the perfect Paleo Christmas dinner – oh just thinking about it now makes me hungry again!).

xmas

Back in Glasgow now but still on our holidays. Back to normal on Thursday but just wanted to connect with the blogging world – I miss writing when I am away!

New Years Eve has arrived and we are looking forward to a lovely meal out tonight, just David and I, and then off for some cocktails afterwards! First time trying Brazilian food and can’t wait! Will let you all know how it went on Thursday.

wods and all

We were back to Crossfit yesterday, our usual morning session and it was great to get back into the swing of things… literally!

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We began with doing more work on handstand holds. Not the easiest move in the world! A few of us are still on handstands with our legs pivoted on a box (google for more info), which makes it slightly easier but no less difficult – and we had to hold the position for an accumulation of 3 minutes. Gosh my core was so tense by the end of it! It took me 4 minutes 20 seconds to do the total 3 minutes which I was quite pleased about as I have never done them before (well not to this extent). One for more practice (especially with just getting used to being upside down!).

After that we moved on to, what coach calls, ‘breathless squats’. So we had 15 minutes to work up to a 20 rep max back squat – called ‘breathless’ as you will be out of breath by the end of it. And we were! Oh boy, it was a lot more intense than I had imagined. Not that I ever thought it would be easy! We were to do around 65% of our 1 RM for the weight. So I ended up being able to do  22.5kg, really pleased with that as my 1 RM is 35kg!

So we were all pretty beat, arms sore and strained. But then came the main WOD…

150 Kettle Bell Swings with 5 burpees EMOM

I went with a 10kg bell to begin with but my form wasn’t right so had to drop to a 8kg bell about half way through. Really was the best decision, I don’t think I could have completed the WOD injury free without swapping.

The burpees were a killer, especially when you got tired, then they took about 30-40 seconds to do, only leaving a short time for the KB swings. But I did it! And lay down on the floor unable to move for about 10 minutes afterwards! My time was 13 minutes 45 seconds, it felt like an eternity! Ah the madness of Crossfit – somehow always leaves you wanting more!

Crossfit – Fran AND Helen!!

Hi all,

Happy Friday! The last Friday before Christmas, woop woop!

Hope you have a fantastic weekend planned. I cannot wait for mine to start – meeting David after work tonight for cocktails, then off to look at the Glasgow Christmas market tomorrow. And on Sunday, off to the shores of Loch Lomond, where they are showing Muppet Christmas Carol on the drive in movie screen (loch in the background)… oh I can only imagine how magical it will be!

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The Zombie Crew!

So here is my last Crossfit recap for the year! I will be going to Crossfit both Monday and Tuesday morning next week, getting in my WOD fix before we go up north for the big day. Is it crazy that I will miss Crossfit?!

Yesterday morning’s session began with a tabata warm up – 8 rounds of 20 seconds of skips, ten second rest, 20 seconds of air squats, ten second rest. I love a good intense tabata to get me going in the morning!

We then moved on to some mobility – some new exercises which was great, always good to have more to add to the mix. As I have said a few times now, I feel so much benefit from doing mobility exercises, especially ones for my shoulders and arms – my lift technique is only going from strength to strength because of it. You tube have some fab mobility videos if you fancy giving it a go and don’t know where to start. Oh and sorry, yes it is meant to hurt! Just imagine the most intense massage!

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Ok, so I must admit, I walked into Crossfit yesterday, looked at the board and saw 2 names that struck the fear of life in me – Fran AND Helen. That’s right, we were to do both! (For those who aren’t clued up on Crossfit, the WOD’s that are named after women are the most difficult).

The only saving grace was that it was a team WOD, we were in a 3 – but coach wasn’t going to make it easy for us. When we weren’t doing any reps, the ‘resting folk’ were to hold a weighted plate above their head (5kg for me)! Great!

Here are the 2 WOD’s with the additional aspects!

One partner working while the other partner holds a plate overboard…

Fran

21-15-9

Thrusters

Pull Ups

Helen

3 rounds of

200m (x2) run with weight plate

21 kettle bell swings

12 Pull Ups

I cannot believe how much I enjoyed this workout! It was tough, yes but it was so enjoyable working as a team to get the goal achieved! I can’t remember the exact amount of reps I did for each section but one thing was for sure was that it was even and the workload shared equally – always good.

I even did the running! Yes! I had wanted to test my knee at some point and even though coach said I could walk it, I decided to give sprinting a go – mostly because it was so very cold! And my knee, touch wood was fine! No pain or muscle strain yesterday and nothing so far today. Looks like I may be able to start building up my runs in the New Year. Small periods of sprints to start and then working up to more sprints. I have no desire to do any marathons or anything, just want to be able to do sprints as another form of workout.

Also pleased that I kept the same weight as Monday for the Thrusters (15kg), and was able to do my share of them no problem. I also managed to up my weight in the kettle bells – up from an 8kg bell to a 12kg bell – fab!

I was so pumped after this workout – more and more progress! Oh and we did it in a time of 26 minutes, 55 seconds. Really looking forward to the 2 morning WODs before Christmas next week. I wonder what coach will have in store…!

Happy weekend everyone!

wods and all

Crossfit – Does anyone enjoy a thruster?!

wods and all

Hi all,

Time for a recap of yesterday morning’s Crossfit! Not as cold as last week, thank goodness, but instead masses of fog on the way – very eerie to see the city in darkness, covered in this blanket with just the street lights to guide you. Eerie but kind of cool too!

Anyway we arrived and went straight into our warm up – 5 rounds of 10 ab mat sit ups followed by 20 Russian kettle bells swings. Good fun and great to get the heart pumping – I love those KB swings!

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Then the treat of the day (not!), some shoulder mobility. Both David and I struggle with our shoulders and have massive amounts of knots in them that we are trying to release. This means pain! Coach had some new exercises for us (and has emailed us some more, thanks coach!) to try and work on these specific areas. This, along with my lower back, needs some work, but the more I do it, the better Crossfitter I will be.

We then moved on to working on our push presses, with a formation of 5-5-5-3-3-3-3-1-1-1-1-1, working up to our max weight. Previously I had done 17.5kg for my 5 RM but had yet to work on a 1RM. Push presses are tough! I struggle to find that ‘drive’ in my hips needed to thrust the bar up and to use the power in my hips rather than arms. Right now my ‘drive’ gets me about half way and my arms have to do the rest of the work, not great. More mobility exercises should be the key though and just watching others and there technique too. It’s amazing how much you can learn from watching others at Crossfit. I managed to work up to 22kg as my 1RM and I was very pleased with that.

The main WOD for the day consisted of

7 rounds for time (time cap of 15 minutes)

10 hand release push ups

15 air squats

10 thrusters

Oh the evil thrusters! Everyone was dreading them! I still need a low weight on them so I went with the 7.5kg bar and training wheels. I only just finished at a time of 14 minutes, 23 seconds and I was the only one in the session to finish. Yes my bar was heavily scaled down and therefore the thrusters were more achievable but I was still very pleased and chuffed to finish within the time cap. Previously even just the ‘arm dependant’ combo of push ups and thrusters would have been very difficult for me to get through.

Have made a note to try 10kg next time on the thruster bar though, hopefully it won’t come around too soon…!

Oh and please see below a picture of David during the WOD doing his thrusters. 25kg – GO DAVID!

david WOD

Thanks to coach for the picture! 🙂

http://www.omnipotentcrossfit.com/2013/11/25/wod-261113/

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!