Time for Tuesday’s 2 in 1 CrossFit recap!
Monday Morning (24th)
It was so cold this morning! I mean below freezing –so a block run as a warm up was not fun! But hey, it made us run faster, never a bad thing!
We then continued our warm up with 3 rounds of 10 jumping jacks, 10 mountain climbers and 10 tuck jumps. Jeez, these seemingly innocent warm ups are such killers! Especially when they involve tuck jumps…!
The first part of the workout today was focussing on more gymnastic moves on the bar. Something I know that coach wants us to improve on and make our strengths. To be fair, he is right, I don’t really enjoy working on the bar, however is this just because I haven’t gained any strengths on it? We tend to only like what we are good at (a general observation of society) but we can only become great at something through practice! So I intend to give my all, and hopefully, due to this, will see gains in the future.
The workout was
5 pull ups
5 wide grip pull ups
5 narrow grip pull ups
5 reverse grip pull ups
5 mountain climber pull ups
5 mountain climber pull ups (the other way)
I did my dips using 2 kettle bells either side. Definite progress with this one as a few months back I couldn’t even manage one dip. The pull ups were to be strict and as I am not able to do that yet (not many of us could) you either worked on doing negative pull ups (jumping up and slowly lowering down) or 15 jumping pull ups (jumping from a raised box and trying to slow on the way down – going from full extension). I definitely see small increased with these – coming down I am a lot slower, not much but still something. Also I am jumping higher to get my chin over the bar. I surprisingly found the narrow grip pull ups to work best… odd but interesting!
The final part of the WOD
17 minute AMRAP
6 shoulder to overhead
9 toes to bar (high leg raises scaled)
I went with a 20kg weight, which I was pleased about as my 1 RM for push jerk is 20kg!
My arms and shoulders were killing me after the work on the bar but I managed 3 rounds plus 7 burpees in the 17 minutes. Then wanted to crawl into a corner and sleep!
Tuesday Morning (25th)
Still pretty sore from yesterday but I woke up with a smile and ready to rock!
We began with a block run and then some much needed foam rolling. It definitely felt good to get the rumble roller into my back and shoulders. #StrangeThingsCrossfittersSay
Then we spent 15 minutes working on our 1 RM for Hang Power Snatch. This is such a new move for me and one that is difficult for a lot to master. The technique (and the feel of using the technique as power) is so hard achieve, never mind perfect. We broke down the move into stages before looking at weight. I find the speed the hardest part to master so Coach wanted me to go down to a lower weight and work on that before trying to gain a 1RM.
(Great video on how to do a hang power snatch)
I definitely feel more confident on the move now than I did before and have learned so much. Just need to practice and it will come. Speed and locking out fully overhead in one move is my issue but I will continue to try my best to succeed. Oh I finished on a weight of 12.5kg, not heavy but I definitely feel I gained much needed knowledge from this session.
The main WOD was a recap of one we had done 3 months ago. We were to revisit it to see our gains!
Dead Bear Overhead
6 rounds for time
5 bear complexes (power snatch – front squat – overhead – back squat – overhead)
4 overhead squats
Last time I did this at a weight of 7.5kg – very light for deadlifts and the complexes but it’s those pesky overhead squats!
So I upped my weight to 10kg – still not heavy but the max I could do for overhead squats for this many rounds. I decided to challenge myself with the other aspects by focusing on getting technique spot on and really powering through the WOD. I made sure every squat was below parallel (something I know it wasn’t last time I did it – especially for the overheads) and tried to perfect the overhead squat – taking my time with them but getting it right.
I finished in 17 minutes 20 seconds and was really pleased with my result. I upped my weight by 25% from last time and used my mental as well as physical strength to power through the WOD. As for the overhead squats – I definitely have gotten ‘comfortable feeling uncomfortable’ with them!
Oh and just to mention David’s progress with this WOD – he increased his weight by 71%! Crazy! For him it was nailing those overhead squats by working on them for 14.2 that led to the increased ability. Well done! Proving that practice really does equal gains!
Last Open WOD on Friday – totally predicting thrusters and burpees, leaving the ‘best’ until last…urgh!