Hope you are well and your Tuesday is set up to be super fun!
I am back blogging in my favourite local Starbucks with the sun shining outside. I think it was all that coffee talk yesterday that has made me crave a fresh brew! But not just any coffee, oh no, I am having my Americano iced today! Little bit of sunshine = desire for iced drinks!
But now on to my 2 day recap of CrossFit!
Monday Morning (14th)
So this morning I was still nursing my cold and was still pretty sore from my crash on Thursday! (See here for info if you missed it). I decided to still attend CrossFit, but like Friday, proceed with caution!
We began with a block run and then some additional warm up exercises to get us prepared for the WOD.
The strength WOD was 8 rounds of 4 rep back squats at 80% of our 1RM. My 1RM was 35kg so I decided to round down rather than up and go for a weight of 25kg. Each round was then to be superset with a form of pull up, dependant on your level. I tried a few different pull up options but ended up going with 15 jumping pull ups in between each set of back squats.
The back squats were fine, the 4th rep of each set being quite tricky but hey that’s what it is meant to be! The jumping pull ups were done on top of a 16 inch step which made them more tricky than normal. (In case you are thinking ‘woah 16 inches is still so far from the bar!’ I should probably add that I am 6 foot 1 so not as low as it would be for a ‘normal’ person!). Out of everything at CrossFit, I feel my weakest at the gymnastic work but I am getting there. It may be slow progress but still progress nonetheless.
The second WOD was
4 rounds of
2 minute AMRAP
16 kettle bell swings
12 goblet squats
8 hand to hand snatches
Rest for 1 minute in between each round
I went for an 8kg kettle bell. I could have done 10kg for everything bar the hand to hand snatches, they were difficult to master and new for a few of us so wise to go lighter and to a higher intensity. My results were as follows
Round 1 – Up to 5 snatches
Round 2 – Up to 6 snatches
Round 3 – Up to 7 snatches
Round 4 – 1 complete round
Yay, increased by 1 rep every time – get in!
Tuesday Morning (15th)
We began with a block run and some killer mobility work. Much needed work on my tough area – the scapula.
The strength WOD for today was strict press and I was pleased as I love to press. I think I may be a rarity in that but I guess I just feel more in control of the bar pressing that squatting.
Every 90 seconds for 12 minutes – 4 strict press at 80% 1RM
I do think I could have gone slightly heavier with this. My 1RM (gained quite a while ago now) was 20kg so I went with 15kg for the WOD. It wasn’t easy, but it wasn’t tough either so I hope 1RM’s come up soon so I can have a more accurate weight to work from.
The second WOD today was tough, very tough! Anyone still feeling the pain from 14.5, look away now!
4 rounds of
3 minute AMRAP
12 toes to bar/ knee to chest
1 minute rest in between each round
Round 1 – 1 round plus 4 thrusters
Round 2 – 1 round
Round 3 – 1 round plus 3 thrusters
Round 4 – 1 round plus 5 thrusters
Holy guacamole! Killer WOD but actually really good fun! One of my favourite WOD’s we have done recently!
I went with a 15kg bar for the thrusters and did knees to chest. I am very chuffed as when I did 14.5 I went for 10kg so a 5kg increase on a thruster heavy WOD – big smiles from Jen!
I also managed to get better as the WOD went on, just like yesterday – but I am odd like that, I always tend to improve as I go on with WODs, instead of the regular more understandable result of getting slower as you get more tired! But hey, you got to be a little weird to be a CrossFitter, its part of the criteria!