Warm-up WOD
7min EMOM:
10 kettle bell swings (62 lb /35 lb)
6 burpees
5 min rest
METCON
15 min to complete 5 Rounds of:
10 box jumps
10 pull-ups
10 goblet squats (62lb / 35lb)
10 HSPU (or 5 wall climbs)
Today felt very much like a regular crossfit WOD, short, intense, and harder than it seems. The warm-up was great and I finished all the reps every minute, yay!
I did the pull-ups with the medium band, and been trying to incorporate more kipping into it, I think I'm getting the hang of it!
Wall climbs... we haven't done those in AGES and I consider them my mortal enemies. I gave it a shot for the first round, and touched my stomach to the wall for the first time ever, but holy shit they're so hard to dooooooo.
Because of those 5 wall climbs that took me an eternity to complete, I was behind and only completed 4 rounds of the WOD. (For the rest I switched to box push-ups)
But I'm a little prouder of myself, so it's all good.
note to self: wear a more supportive bra for box jumps, it is inefficient to hang on to your boobs while jumping.
Showing posts with label wod. Show all posts
Showing posts with label wod. Show all posts
Tuesday, October 21, 2014
Saturday, October 11, 2014
Competition Prep
WOD (in teams of 2)
"How high can you go?"
10 RFT
5 power cleans [heavy]
10 plate burpees
5 high wall ball shots
One person does the wod, finishes, then tags the teammate to start next round.
This saturday was rather empty and Girl Coach didn't go so my heart was a little broken, but the Founder Coach was there and it's always nice to see him cuz he does small talk with me and I like how he runs the class.
I got paired up with Steph who is one of the older and stronger girls at the box. She said her max clean was 125 lbs, and last time I checked, mine was 115 lbs, so we did the WOD at 105 lbs. (RX for women was 155 lbs)
Continuing with the trend that Socks Coach wants us to have more of a competition mentality about crossfit, we made lanes in the indoors soccer field, so each time wouldn't get in each other's way and everyone was traveling the same distance between the exercises.
On my second round, as I was jogging back to tag my partner, I tripped over the barbell and I (gracefully?) skid along the [fake] grass. I'm guessing I had an OK fall, cuz nobody got too worried about it, they were just like, you good? OK, GO! I scraped both of my knees and my elbow a bit, but it was minor enough to carry along with the WOD.
Of course it totally happened in slow motion in my head, and I kinda wish somebody would've recorded it. Just glad I didn't fall on my face!
Also "feels good man" that I did 15 power cleans at a weight that only last year was my max.
"How high can you go?"
10 RFT
5 power cleans [heavy]
10 plate burpees
5 high wall ball shots
One person does the wod, finishes, then tags the teammate to start next round.
This saturday was rather empty and Girl Coach didn't go so my heart was a little broken, but the Founder Coach was there and it's always nice to see him cuz he does small talk with me and I like how he runs the class.
I got paired up with Steph who is one of the older and stronger girls at the box. She said her max clean was 125 lbs, and last time I checked, mine was 115 lbs, so we did the WOD at 105 lbs. (RX for women was 155 lbs)
Continuing with the trend that Socks Coach wants us to have more of a competition mentality about crossfit, we made lanes in the indoors soccer field, so each time wouldn't get in each other's way and everyone was traveling the same distance between the exercises.
On my second round, as I was jogging back to tag my partner, I tripped over the barbell and I (gracefully?) skid along the [fake] grass. I'm guessing I had an OK fall, cuz nobody got too worried about it, they were just like, you good? OK, GO! I scraped both of my knees and my elbow a bit, but it was minor enough to carry along with the WOD.
Of course it totally happened in slow motion in my head, and I kinda wish somebody would've recorded it. Just glad I didn't fall on my face!
Also "feels good man" that I did 15 power cleans at a weight that only last year was my max.
Wednesday, October 8, 2014
Wednesday nights are never packed
A little annoyed that most of this week I'll be going to the night classes.
The coach at night is not as enthusiastic as the morning ones and I don't get to stretch enough.
Onwards to Smolov Intense Mesocycle week 1, day 3:
Back squats:
1x3 60% = 130lbs
1x3 70% = 150lbs
1x4 80% = 170lbs
1x3 90% = 195lbs
2x5 85% = 185lbs
Metcon (with a parnter! - 1 partner rests, the other works)
10 burpees
20 double unders
10 toes to bar
I failed the last set of Smolov. This dude took the belt, the girl's belt!! I only got to use it for the 90% set. Yeah, yeah, I kinda rely too much on the belt (or a coach) to get me through the super heavy sets. But tonight the coach seemed more interested in rushing us to get to the metcon.
It was only me and another girl in this class so we were paired up. The guys did ring dips instead of toes to bar. No reps were given, I guess they are training for something? Or at least the coach is.
I was totally not expecting to jump rope so I wore a sport bra with barely any support, my calluses were also ripe for tearing, I thankfully made it through with my hands in one piece.
I did 40 singles cuz double unders is still something I struggle to execute. I've nailed it down to not being able to flick my hands fast enough.
The coach at night is not as enthusiastic as the morning ones and I don't get to stretch enough.
Onwards to Smolov Intense Mesocycle week 1, day 3:
Back squats:
1x3 60% = 130lbs
1x3 70% = 150lbs
1x4 80% = 170lbs
1x3 90% = 195lbs
2x5 85% = 185lbs
Metcon (with a parnter! - 1 partner rests, the other works)
10 burpees
20 double unders
10 toes to bar
I failed the last set of Smolov. This dude took the belt, the girl's belt!! I only got to use it for the 90% set. Yeah, yeah, I kinda rely too much on the belt (or a coach) to get me through the super heavy sets. But tonight the coach seemed more interested in rushing us to get to the metcon.
It was only me and another girl in this class so we were paired up. The guys did ring dips instead of toes to bar. No reps were given, I guess they are training for something? Or at least the coach is.
I was totally not expecting to jump rope so I wore a sport bra with barely any support, my calluses were also ripe for tearing, I thankfully made it through with my hands in one piece.
I did 40 singles cuz double unders is still something I struggle to execute. I've nailed it down to not being able to flick my hands fast enough.
Tuesday, October 7, 2014
Grace & Cindy, sitting on a tree
WOD
"Grace & Cindy Sitting on a Tree"
Cindy is:
5 pull-ups
10 push-ups
15 air squats
Complete:
10 clean & jerk (155# / 105#)
1 round of Cindy
8 clean & jerk
1 Cindy
6 C&J
Cindy
4 C&J
Cindy
2 C&J
Cindy
After this point continue doing Cindy until the timer runs out (25 minutes total for wod)
I really wanted to do this wod in the morning with my usual crew. Not many girls wrote their score/weights on the board.
I started at 80# because now that we're back on Smolov my back already started giving me that pain and I figured for this wod I should take it easy.
After completing the first set of 10 I upgraded to 95# cuz I was feeling badass.
That was the right choice.
I'm still doing the pull-ups with double elastic band.
=sigh=
Petite Thunder Thighs did kipping pull-ups. But I lifted more than her. Damn, I am so jelly her kipping pull-ups were looking good. I tried one band, utter fail. Did 5 rounds in the remaining time.
I didn't check how long it took me to finish the actual wod. Was resting too much anyways.
When the wod was over these two dudes (let's call them Sailorbeard and Froggy) called me over, literally by gesturing a "come here" with their hands.
They then proceeded to tell me that my progress in this crossfit has been great, that I look really different from when I started, and I've gained a TON of strength.
Do I diet? How much weight have I lost? Will I enter the in-house competition?
These dudes see me sporadically because I only go to the 8pm class as my last resort.
I am truly flattered.
I guess wearing those knee-high reebok socks with the shorts looks good after all.
"Grace & Cindy Sitting on a Tree"
Cindy is:
5 pull-ups
10 push-ups
15 air squats
Complete:
10 clean & jerk (155# / 105#)
1 round of Cindy
8 clean & jerk
1 Cindy
6 C&J
Cindy
4 C&J
Cindy
2 C&J
Cindy
After this point continue doing Cindy until the timer runs out (25 minutes total for wod)
I really wanted to do this wod in the morning with my usual crew. Not many girls wrote their score/weights on the board.
I started at 80# because now that we're back on Smolov my back already started giving me that pain and I figured for this wod I should take it easy.
After completing the first set of 10 I upgraded to 95# cuz I was feeling badass.
That was the right choice.
I'm still doing the pull-ups with double elastic band.
=sigh=
Petite Thunder Thighs did kipping pull-ups. But I lifted more than her. Damn, I am so jelly her kipping pull-ups were looking good. I tried one band, utter fail. Did 5 rounds in the remaining time.
I didn't check how long it took me to finish the actual wod. Was resting too much anyways.
When the wod was over these two dudes (let's call them Sailorbeard and Froggy) called me over, literally by gesturing a "come here" with their hands.
They then proceeded to tell me that my progress in this crossfit has been great, that I look really different from when I started, and I've gained a TON of strength.
Do I diet? How much weight have I lost? Will I enter the in-house competition?
These dudes see me sporadically because I only go to the 8pm class as my last resort.
I am truly flattered.
I guess wearing those knee-high reebok socks with the shorts looks good after all.
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