Apprehension

I looked up the WOD last night and was uneasy about the entire thing: from the warm-up to the WOD.

 

Ever since I came back from Cuba, I’ve been feeling off my game (jet lag or just vacation mode?) at the gym and it doesn’t help that my calluses have been exfoliated down to nothing by the sand and ocean. Crossfire problems, I know!

I had looked up the warm-up and thought to myself: Geez, even that looks like a tough one. Yet, when I did it, it went way better than anticipated. I was really focusing on keeping the bar close to my thighs on the DL and keeping it close to my body on the power clean. I was afraid of landing the bar on my lovely bruise from the dropped bar on Monday (it’s nice and tender and turning a nice shade of brown/green), but it turns out I was landing the bar in a higher front rack, closer to my collar bone so I was good and never hit the bruise.

Skill: I teamed up with Tracey for the skill and she was beasting it at 140# for the entire 10 reps. I couldn’t remember what my 1RM was so I looked up my previous 10×1 EMOM and decided to go above that, which brought me to 110#. Turns out that was 96% of my 1RM and Coach Caleb had said to work up to 85-90% of our 1RM. Whoops! I managed all 10 reps fairly well, I just have to watch the dip on the up part. I was super nervous about the front squats because of the last time I had attempted them , my quad had seized up on me. Turns out I was fine and my sciatic didn’t even bother me.

WOD: I thought I had done Half Cindy before, but it turns out I had done different variations of Cindy, just not Half Cindy. I really wanted to try to do the pull-ups with the red band only, but had to add the purple band as well on my first round and I was upset at wasting time to do that. I really tried to not waste anymore time in-between each different exercises and would try to do a few reps before resting. My aim was to keep my elbows close to my body for the HRPU and  I also really tried to hustle on the front squats. I managed to finish 6 full rounds + 1 pull-up for a total of 181 reps. I don’t know how to compare that since it was my 1st time doing this WOD. Coach Caleb said that 10 rounds was good, so I’ll assume that 6+1 was somewhat ok for me.

Overall, the entire workout was much better than I had anticipated and I felt like I had my energy back. Hopefully I can keep it up today and really give a big push on the house cleaning. I’m so fed up with it and am now on the main floor, i.e.: kitchen, living room, dining room and half-bath. Not looking forward to cleaning all the kitchen shelves and behind the fridge 😦

 

Making Progress

I got to “sleep in” this morning until 0600 and went to the 0700 WOD.

When I got there, Zeke was running his class which meant the Box was open and I got more time to warm-up and work on some stuff. The rings were down and I managed to get them high enough to work on my TTB (toes-to-bar). Jessica showed up and she gave me some pointers to work on (mainly, engaging my lats and starting from the back position in order to use the swing aka kip motion as momentum).

Below is what a TTB should look like from the pull-up bar:

I went on the rings and tried to apply her tips. I surprised myself on the first rep when my toes actually touched the rings! First time ever I managed to get my toes up that way since I started Crossfit 21 months ago! I tried a few more times with one more successful rep before I took a little rest. I then went on to the pull-up bar and it was a little harder since I don’t touch the ground at the beginning of my TTB. That means I have to really engage my lats and shoulders to kip myself backwards and forwards in the movement in order to swing my toes up. I didn’t manage a successful rep, but came close. I was pretty happy with having been able to do some on the rings though! 🙂

I warmed-up some more on the Airdyne and then went to work on my pistols down to the bench. I did 10 reps total (5/leg) and it felt good. It was a good indicator as to where to position my ankle on the squat down. Once I was done with my “personal warm-up” it was time for class to begin.

Skill: Deadlift 5 reps, Handstand Pushups 5 reps, alternating E90s x 4 rounds

We were to start with the DL x 5 for the first 90s, then move onto the HSPU for the next 90s. Once that was done, it was 1 round and we were to repeat for 4 rounds. I warmed up my DL at 105# and that’s where I was planning on staying at and really working on keeping that bar touching my legs on the up AND down, but Coach Caleb came by and told me I should go up to 115#. I was a good student and added 2×5# on each side of my bar. For the HSPU, I used 2×5# plates and a yoga block. I tried to remove 1×5# plate on round 2 & 3, but had to put it back on for the last 2 rounds.

WOD: “A Few Minutes with Cindy”

I wasn’t sure what to use for scaling the pull-ups so I grabbed a red and orange bands and went to set up on the bar. I tried one rep with the red band only and managed a rep! I figured I’d leave it at the red band for the WOD and kept the orange band ready to go, but on the side. I knew my reps would be low for the pull-ups, but at least, I would be using less resistance.

3-2-1-Go!

I managed the following reps on my pull-ups: 6-8-8-6

and a total reps for each round: 58-56-59-61

For a total score of 234! Not to bad! I made up some ground in the air squats since my pull-ups were so low and I think I averaged 14-20 HRPU per rounds.

Overall, I was super happy with the work I’ve put in today! Managed a few ring TTB and pull-ups with the red band only!

Now, if you’ll excuse me, I have to go be a mom and feed my kiddos some lunch! 😉

PR Day And A Date Night

I had a hard time falling asleep last night after I saw which WOD was awaiting for us in the morning. I was wondering how I should tackle it and was anxious to see if I had gotten any stronger at it. I woke up before my alarm went off and it’s a good thing too because I had forgotten to turn it on!

During my own warm-up, I tried to do TTB on my own, but they still elude me. I really wanted to try them on the rings, but I couldn’t reach any of the rings and it would have taken me too long to set them up for my height. Better luck next time! Here’s what we did:

Skill: Back Squat 5×5 E2M

If you remember, we have done these just last week, but the interval was E90S. I don’t know if it was the longer rest period, but I felt much better doing them today. I even managed a new PR at 110#. I was pacing myself better and even though the last set was hard, I didn’t feel like I was going to pass out like I did last week!  Below are my reps:

90#-95#-100#-105#-110#

WOD: Jackie

The last time I tackled this one was back in February 2014 and I had finished in 13:10 with the following scaling:

  • 1000m row
  • 50 thrusters at 35#
  • 30 pull-ups with red and blue bands

Here’s what I did today:

  • 1000m row
  • 50 thrusters at 45#
  • 30 pull-ups with red and purple bands

We had to have 3 heats for this one because we are limited to 6 ergs and I chose to go in the 3rd heat since I’m so fast on the erg (NOT!)

I was actually impressed with my time on the erg. I finished the 1000m in 4:49 which is pretty good for me considering my very recent 1000m PR was 4:29.0 just earlier this week. I was just trying to keep my pace between 2:25-2:30/500m. Not surprisingly, I was the last one to get off the erg and move onto the thrusters. I felt good doing these and I tried my best to break them into sets of 5, rest the bar on my hips or on my back, then go for 5 more, but more often than not, my second set of 5 had to be broken down into 3 & 2 and then I would drop the bar on the floor.

Then it was on to the rig for the pull-ups. When I first got on the rig, I did 5, then 4 and then kept my sets at 3 reps. It took me a while, but I finished in 14:31 and even though I took longer, it’s a new PR for me since I increased the bar weight to Rx and decreased the resistance in the bands I used. Karen was a huge motivator and she was even holding the block of chalk up for me so I wouldn’t have to get off my box to chalk up (Thanks so much Karen, it saved me some precious seconds!) and Linda was cheering me on. When I was done, Linda said I looked really strong on the pull-ups and I probably could have gone even lower with the bands. I guess I’ll have to try next time! 😉

Now, I’m off to get my hair cut and then, the hubster and I have a date tonight! It feels like it’s been months since we’ve spent some alone time together and I’m very much looking forward to a nice, hot, uninterrupted meal with my love followed by some strolling around downtown! 🙂