Hope you are all well and having a good ‘hump day’ – not a phrase we tend to use here in the UK but I love it! So will therefore start spreading it around…!
Gosh it seems like such a long time since I have written a Crossfit post. I had my week in London and then last week I was unwell with the flu, so avoided Crossfit – that would not be a good combination!
But feeling a lot better this week – tested myself out with a few home workouts first, then a gentle gym session and then my usual gym session. Once I could do that I knew I was ok to go back to Crossfit. (I must admit here I have been terrible in the past for going back to training before I was ready after an illness, but through educating myself more I have realised that your body can only cope with so much stress. Exercise is a stress on the body and so is illness, it can only deal with one at a time.)
I was a bit nervous, ok, a lot nervous about going back to Crossfit after a 2 week absence. My strength is getting there but I know it is going to take a lot of time and I was worried that through having this break, plus being ill, it was going to put me back.
It was difficult to push through the nerves but I did it, I knew I had to go back and face the music! So David and I fuelled up and headed to our box.
We did our usual warm up, David and the others ran and I spent some time on the skipping rope. I just tried to get my heart rate going, rather than practicing double unders, as I knew I just needed to warm up. We then went inside and did some stretches, they were beasts but I knew they were working on areas that needed some movement – focussing on our hips which will help us with our squats. I certainly noticed a difference after doing them; hope we do some more of those in later sessions.
I then paired up with David to do the following –
8 rounds of 4
– Back squats 80% of your max one rep weight
– Followed by 6 box jumps after each set.
As both David and I don’t have a max one rep weight yet we had a few rounds of trialling out some weights. Our coach was keen to see us push ourselves a bit harder, not to the max but just to encourage us to be a bit braver! It was good to have a few rounds of trialling and by the end I was very pleased to see how far I had come. I was able to back squat 20kg for 4 reps! Progress!
The main WOD then followed
20 minute AMRAP
5 push presses
10 hand raise push ups
15 pull ups
To begin with I went for a weight of 12.5kg but only managed half the WOD with this weight, and took it down to 7.5kg. A bit disappointed with this but it was for the best, I was struggling with the weight and it was my coach’s advice to drop the weight down, so I obviously wasn’t lifting properly either.
The push ups were push ups, never much fun and it didn’t help that for the first 2 rounds I did 20 rather than 10 of them! Felt so stupid when I realised what I had done!
The pull ups, for me, were gym ring rows, from an elevated position. I did want to do them from the ground but my arms were just not giving me the strength I needed to do it. It was however, during one of my rows, that I received my first Crossfit injury! I leant back to start my row, at the same time another Crossfitter was lowering her bar from the push press and –thump- hut me straight on the head! It was sore, yes but I felt ok to continue. No one was to blame; we were both just in our WOD mental zones. A lesson learnt though; take a look around you before you move on to your next piece of equipment!
So apart from a bump to the head and having to lower my weight on the bar, I was quite pleased with my performance. I managed 7 rounds, plus 1 push up and it was a tough WOD. I was also just so pleased to have put in a good performance with this being my first WOD after being ill.
I also lost that nervous feeling, thank goodness! The good vibes at the box really does put you at ease. Back to the box on Thursday!