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!
(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’.
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.
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!
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.
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!