At the gym on base this morning.
Back squat: 5x5
95
105
115
120
125
Still holding back from anything really heavy, since the back issue hasn't been resolved. Oddly, today it only twinged when I was re-racking the barbell.
2 rounds:
20 OHS (45#)
15 pullups
500m row
Results: ~15mins
Showing posts with label 500m row. Show all posts
Showing posts with label 500m row. Show all posts
Jan 10, 2011
Aug 16, 2010
Worst WOD in a looooooooong time
Doing some catch-up posting, and back dating the next couple posts. Apologizes for the feed reader overload!
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Sooooo, remember that Monday morning session with Aimee that I blogged about? I was pretty beat down from that, but had a date with Dorothy to head back to KoP for the 4:30 workout. As a bonus, my husband even wanted to go, and finally got to meet Aimee and Jason, who had been on vacation when he came in over Christmas.
OK, so here's the WOD.
At CF KoP, the pullup bar are next to a wall. And I swear if there had been a couple more pullups in this workout, I would've punched the wall. Seriously. I thought about doing a million times during the WOD. I was doing pullups 1 at a time, I was doing them with 2/3 kip and 1/3 deadhang in many cases, and it was awful.
As for the row, after round 1 I just started shutting my eyes so I couldn't even see how slow I was rowing. Boo.
But really it was the pullups that killed my spirit on this one. I guess I didn't enter the WOD with a confident spirit, so I beat myself before I even started. Yeah it was hot and I couldn't get a good grip on the bar even with tape and chalk, but so what? Everybody else was operating under those same conditions, and Aimee was even 5 months or so pregnant!
This was one WOD I really didn't want to finish. With all the fibers of my being, I did NOT want to finish. But I did.
I just hope it taught me something? Sometimes I feel like other people have these great experiences with just finishing horrible WODs, but when I do awful, I never get that sense of pride just for finishing. I did feel very proud for finishing Murph, despite it taking 90 minutes... I dunno. I guess this is just another area of the mental game where I need to keep observing myself and my reactions and hopefully learn something I can apply to future WODs...
--
Sooooo, remember that Monday morning session with Aimee that I blogged about? I was pretty beat down from that, but had a date with Dorothy to head back to KoP for the 4:30 workout. As a bonus, my husband even wanted to go, and finally got to meet Aimee and Jason, who had been on vacation when he came in over Christmas.
OK, so here's the WOD.
4 rounds:Shit. You. Not. That was my finish time. Over 30 minutes. Holy fucking hell.
500m Row
15 Pull-ups
15 Sandbag Burpees (lateral jump over sandbag)
Results: 32:27
At CF KoP, the pullup bar are next to a wall. And I swear if there had been a couple more pullups in this workout, I would've punched the wall. Seriously. I thought about doing a million times during the WOD. I was doing pullups 1 at a time, I was doing them with 2/3 kip and 1/3 deadhang in many cases, and it was awful.
As for the row, after round 1 I just started shutting my eyes so I couldn't even see how slow I was rowing. Boo.
But really it was the pullups that killed my spirit on this one. I guess I didn't enter the WOD with a confident spirit, so I beat myself before I even started. Yeah it was hot and I couldn't get a good grip on the bar even with tape and chalk, but so what? Everybody else was operating under those same conditions, and Aimee was even 5 months or so pregnant!
This was one WOD I really didn't want to finish. With all the fibers of my being, I did NOT want to finish. But I did.
I just hope it taught me something? Sometimes I feel like other people have these great experiences with just finishing horrible WODs, but when I do awful, I never get that sense of pride just for finishing. I did feel very proud for finishing Murph, despite it taking 90 minutes... I dunno. I guess this is just another area of the mental game where I need to keep observing myself and my reactions and hopefully learn something I can apply to future WODs...
Jul 28, 2010
Ooops, I did it again
Couldn't resist the Britney lyrics for a blog title, since yet again I have slacked on posting my WODs the day I do them. :-p
--
Tuesday's WOD was honestly just sad. I thought my head was in the game starting out, but then my focus just kind of whithered away, and I ended up performing really poorly. Well, you win some, you lose some. At least I had two very fast people to chase on the runs, reminding me I really need to work on my SPEED.
See? Sad.
Deadlifts I pushed it -- probably should've made it to 20, but I am a form nazi on those and take my time on getting set up. Thrusters I just went into la-la land. I came in from the 400m run, and just dicked around instead of jumping on the bar. Booo to that. That's just a symptom that my head is not in the game. For toes to bar, I only did 3 before coming off the bar. My grip is stronger than that, I need to do at least 5 (minimum) before coming off.
All in all, I came to the box, did some running, got a good sweat, and left determined to do better the next day.
--
The best part of Tuesday is what happened after the WOD. One of our newer members, Kamie, said she'd like to try the Rx weight of 205 at least once, just to see if she could do it. So I was like, hell yes, let's do it!
There ended up being 4 of us who stuck around for about 20 minutes taking turns on the bar. We started at 155 and worked our way up from there. I was able to share some of my knowledge about deadlift form -- including my absolute favorite setup technique from Rippetoe. Helped Jess with her "shoot up butt", Kamie with pulling the bar along her shins, and Melissa with her form on return (I feel her pain on that one, I still struggle on my return).
In the end Kamie was able to pull 195, and after she did, she did an awesome happy dance and took a little victory lap around the box. She is my kind of chick, I love her energy. :-D
Typing up this story, it sounds so mundane. Four chicks in a gym just screwing around with deadlifts. But what made me so excited about it was that there were 4 of us bad ass CrossFit ladies hanging out, getting our strong on.
So many days I've seen the guys hang around to play with the barbells after the WOD. When the ladies stick around, they are usually chatting or maybe working on their kipping swing. Both of which are great -- I love days when people hang out to talk, and I love seeing everybody working towards getting their pullups.
Those 20 minutes yesterday morning were special because the universe was telling me, yes, you DO have a tribe here. Yes, there are other chicks who get excited about testing the limits of their strength and learning how to get even stronger. It's something I've experienced in other places, but it hadn't really happened here. I can't wait to see what happens next. :)
--
This morning I dialed in my focus and pushed myself, so I was happy about that.
My first row was 2:01, the second row was approaching 2:20 -- I was too gassed to even look at the final time, but my pace on the rower display was up in the 2:20's for more pulls than I was happy with.
The burpees were just S-L-O-W. Holy cow. I was crawling up and down for some of them. But I didn't take any extended breaks, just slowed down the pace here and there to quasi-rest, so I'm happy with my effort overall.
After class I got a few of the ladies (all chicks today, woot!) to try the single-band muscle up progression setup. It really helped them to be able to focus on the skill of the transition -- both up and down -- by eliminating some of the weight in the movement. Even using a band to assist, the muscle up is still a really challenging movement, especially in terms of learning to support yourself up on the rings, and keeping the rings close to the body. Good stuff! Next time we'll set up the squat rack progression and see how people like that.
--
Time to get back to an attempt to be productive on my day off. I am super sleepy so I'm not sure how that's going to turn out. :)
--
Tuesday's WOD was honestly just sad. I thought my head was in the game starting out, but then my focus just kind of whithered away, and I ended up performing really poorly. Well, you win some, you lose some. At least I had two very fast people to chase on the runs, reminding me I really need to work on my SPEED.
In 7 min: Run 800m then AMRAP deadlifts (315lbs/205)Results: 18 deadlifts (@ 135#), 23 thrusters, 6 toes to bar
Rest 1 min.
In 4 min: Run 400m then AMRAP thrusters (45lbs/25)
Rest 1 min.
In 2 min: Run 150m then AMRAP toes to bar
See? Sad.
Deadlifts I pushed it -- probably should've made it to 20, but I am a form nazi on those and take my time on getting set up. Thrusters I just went into la-la land. I came in from the 400m run, and just dicked around instead of jumping on the bar. Booo to that. That's just a symptom that my head is not in the game. For toes to bar, I only did 3 before coming off the bar. My grip is stronger than that, I need to do at least 5 (minimum) before coming off.
All in all, I came to the box, did some running, got a good sweat, and left determined to do better the next day.
--
The best part of Tuesday is what happened after the WOD. One of our newer members, Kamie, said she'd like to try the Rx weight of 205 at least once, just to see if she could do it. So I was like, hell yes, let's do it!
There ended up being 4 of us who stuck around for about 20 minutes taking turns on the bar. We started at 155 and worked our way up from there. I was able to share some of my knowledge about deadlift form -- including my absolute favorite setup technique from Rippetoe. Helped Jess with her "shoot up butt", Kamie with pulling the bar along her shins, and Melissa with her form on return (I feel her pain on that one, I still struggle on my return).
In the end Kamie was able to pull 195, and after she did, she did an awesome happy dance and took a little victory lap around the box. She is my kind of chick, I love her energy. :-D
Typing up this story, it sounds so mundane. Four chicks in a gym just screwing around with deadlifts. But what made me so excited about it was that there were 4 of us bad ass CrossFit ladies hanging out, getting our strong on.
So many days I've seen the guys hang around to play with the barbells after the WOD. When the ladies stick around, they are usually chatting or maybe working on their kipping swing. Both of which are great -- I love days when people hang out to talk, and I love seeing everybody working towards getting their pullups.
Those 20 minutes yesterday morning were special because the universe was telling me, yes, you DO have a tribe here. Yes, there are other chicks who get excited about testing the limits of their strength and learning how to get even stronger. It's something I've experienced in other places, but it hadn't really happened here. I can't wait to see what happens next. :)
--
This morning I dialed in my focus and pushed myself, so I was happy about that.
2 rounds:
Row 500m
21 burpees
Results: 9:20-ishMy girl Melissa rolled in at just over 7 minutes, she freakin' rocks my socks!
My first row was 2:01, the second row was approaching 2:20 -- I was too gassed to even look at the final time, but my pace on the rower display was up in the 2:20's for more pulls than I was happy with.
The burpees were just S-L-O-W. Holy cow. I was crawling up and down for some of them. But I didn't take any extended breaks, just slowed down the pace here and there to quasi-rest, so I'm happy with my effort overall.
After class I got a few of the ladies (all chicks today, woot!) to try the single-band muscle up progression setup. It really helped them to be able to focus on the skill of the transition -- both up and down -- by eliminating some of the weight in the movement. Even using a band to assist, the muscle up is still a really challenging movement, especially in terms of learning to support yourself up on the rings, and keeping the rings close to the body. Good stuff! Next time we'll set up the squat rack progression and see how people like that.
--
Time to get back to an attempt to be productive on my day off. I am super sleepy so I'm not sure how that's going to turn out. :)
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