Yay it’s finally Friday! Ok so this week has gone a bit faster than normal with having Monday off but still always pleased for the weekend to arrive – especially seen as David and I are off on a ‘seeing a bit more of what is on our doorstep’ day on Saturday – see my Thinking Out Loud post yesterday for more info!
But for now, it’s time for my 2 in 1 CrossFit recap!
Thursday Morning (24th)
We began with a double block run, always a favourite…not! And then came in to do some more squat style stretches and movements.
After that came some squat clean tekkers, first using the Burgener warm up and then applying that to the squat clean movement. Here is a video for those who are new to these moves and would like to actually know what a squat clean is!
Then we had 15 minutes to work up to our max squat clean. I am still working on technique with this one, I tell you the concept of going down and under a barbell while it is travelling up is a strange experience and quite a feat to master. I know the principal steps and understand them, it’s just the speed I need to work on and I am getting there – definite improvements. I managed 17.5kg in the end. Yes I have done 21kg before but the technique just wasn’t there. At least I know that every rep done at this weight was done with speed and precision – and I definitely prefer that, weight will come.
The main WOD
In front of a 12 minute clock
1 minute box jumps
1 minute sumo deadlift high pull
2 minute box jump
2 minute sumo deadlift high pull
3 minute box jump
3 minute sumo deadlift high pull
I went with a weight of 15kg on my ball and a 19 inch box.
Well if you read my post yesterday you will know that I froze when it came to the box jumps. I just couldn’t do it – my mind just wouldn’t let me. Blame fatigue, my crash a few weeks earlier, the fact that my side still hurts but whatever the reason, my mind just wasn’t there. I used the first minute of box jumps to try and with no luck, moved on to step ups – would rather go to the max with them rather than stand around trying to find the courage to jump.
Good to do sumo’s again in a WOD though!
Friday Morning (25th)
Today’s WOD was insane. Our warm up consisted of 200m sprints and jumping jacks – we were super puffed out by the end! Then we moved on to some hamstring stretches which were fab actually, just what I needed to limber up.
The strength WOD was 15 minutes to gain a new 1RM deadlift. Again I wanted to focus on technique, as my back tends to round just as I am away to put the bar on the ground. I worked with high weights, slowly upping them and trying to make sure the technique followed through. I finished the 15 minutes equalling my PB of 60kg. Coach was not going to stand for this! He ordered me to put another 5kg on the bar and go for 65kg – and I did it! Yay – new dead lift PB.
We had to take 80% of this new deadlift PB (50kg for me) for the next part of the WOD…
Even thinking about it now makes me want to cry!
The deadlifts were heavy but for me they were the ‘relief’ of the WOD. The running was killer and every second was so tough, mentally and physically. But I kept running, didn’t stop, kept focused, stayed positive (or tried to) and even sang songs in my head to keep the running beat – crazy I know but it worked!
I finished in 24.40 and I am super happy about this!
Ok so it was the WOD from hell and I hated every minute of it. But will I be back for more on Monday? You bet I will!
Have a fab weekend folks!