Today was a good recovery day from yesterday and general movement for tomorrow.
500m row x 5
~3min rest between each
This was what I had today.
I had the weirdest ab cramp when in my first 100m and almost thought I'd need to stop, but kept readjusting my posture and it went away.
Otherwise, just rowed.
The three min rest sure went fast on the last two!
Will see how I feel tomorrow. I'll likely give 13.4 a go.
I took a rest day after Sunday's redo.
I was sore the very night after I did 13.3 the first time.
The redo didn't leave me nearly as sore. It surprised me...pleasant surprise!
I had already scheduled a massage for Mon afternoon, which was good timing. Great place, great masseuse. He took 2 1/2 hours with me...first visit, some initial interviewing and a very complete deep tissue massage. His business specialized in sports massages and athletes. I cleared it with him if I could make an 'ugly face' when he got deep into the tissue, which he okayed. :)
Quads and my neck, which surprised me, were the tightest. He said otherwise, I am pretty balanced. This is something he said he has found to be true with most of the other CrossFitters he works with, unlike a runner, for example, whose bottom halves are always so broken compared to their upper halves. Score another reason to CrossFit!
I didn't have any residual affects from it, which also surprised me.
Needless to say, I didn't do the planned program for yesterday.
Physically, I felt great today. My mind's been unable to shut off the last couple nights, so I haven't slept well, and have had some minor things at Beacon on my mind.
I didn't have classes to coach today, so I had time to do some Beacon member work in the morning, start on my taxes, and then decided I really wanted to go in and just be an athlete in class. It was a pull day, so it covered c2bs as well, which was programmed for me yesterday.
Class was:
10min EMOM of: 3-5 c2b I thought I would only to 2, but felt great on the first min and strung three together pretty effortlessly. My leg swing into the kip was more controlled. In other words, I didn't look like I was swinging hard enough to execute a triple flip dismount off the bar!
I ended up getting all 30, with only three sets broken into 2+1. REEAally excited about how great they all felt. All the practice is paying off. Go figure! haha
This all felt very strong. I decided to use the 35KB instead of "ODing" with the 44KB just because I didn't want to overtax my grip today not knowing what might come up for 13.4.
The only issue I had was on round 5, the bar slipped out of my hand on number 8 of the HPC. I think it was less my grip and more my mistake in the regrip to hook grip from the front rack position.
Except for that one break, all the sets were UB for all 5rds.
I waffled for a couple hours on whether or not I wanted to redo this one. 13.3 has been the most 'painful' WOD for me to date. Those wallballs are quad killers...even staying grounded in your heels as long as you can!
Anyway, Laurence finally just told me to do it or I'd regret not trying and he was right. I went into it hoping to take at least 15 sec off my 1st try. I took 12 off. I'm good with the effort.
So, got into Beacon, warmed up, and went for it. The hardest part is standing at the wall and hearing "3-2-1 go". After that, I just do it!
WBs broke down like this:
25-15-> 100, but then I went to 10's for the last 50 instead of the 1st time when I only did the last 20 as 10s. I was taking less time between sets, but those last 50...ugh! Off the 150 WBs in 7:32, only 4 sec faster than last time.
Tiebreak time after the DUs was 9:33, 12 sec off last time.
I wasn't tripping up as much, but had to stop because I was gassed.
So I did better on these and know that I need to work on my breathing with them.
I actually like DUs, even when my DU mojo is being cagey. They are just so satisfying...pure skill and coordination.
13.3 done.
Going to quad and calf roll allllllll night. :0
I have a sport-focused massage scheduled for tomorrow and I'm really looking forward to it!
I felt good after 13.2 on Sun, which is why I wanted to work out Mon.
I took a rest day Tues instead.
Yesterday, Wed, I worked on my program:
A) 10min row easy pace
~~every 2min: 20 DUs
total time: 12:44
forgot to jot down the distance...I think it was about 2200m
I averaged a pace of about 2:12 (again, forgot to jot that down yesterday too)
DUs: 1=multiple sets 2=3sets 3=2 sets 4=UB 5=2sets
I always start right into the DU on my first jump now, so that work has paid off.
B) 10min snatch and OHS practice
snatch practice with 35 and 45 bars only
OHS practice up to 65#: 3x5 45#,55#,65# All felt good
Today: I got a longer rope for my Rx jumprope and when I was just practicing, it felt so much better. It's just 2" longer, but I can have a better grip on the handles now.
13.3 12min AMRAP of: 150 10# WBs, 90 DUs, 30 MUs
240reps, 9:45tiebreaker
I broke the WBs started with 25, then 15s thru 130, then 2 10s
Never got into a breathing deficit, taking about 5 seconds rest...maybe a couple times 1-2 secs more.
I no-repped on about 5 or 6.
Frickin airballed the FIRST ONE. haha, didn't let it throw me at all tho...
DUs took me about 2:10. Not great. I had one large 40run, otherwise had 5-15runs. Always right into the DU, no singles first. All that practice has paid off!
I would love to have tried to get a MU, but didn't want to wreck my shoulders for the rest of the comp.
May or may not give it another go. Not sure how many seconds I could shave off my effort today.
I felt good after the WOD yesterday and wanted to do some work that involved my grip today. I figured that way I could rest it Tues/Wed so if I needed it for 13.3, it'd be rested and ready. I also just wanted to do some skill work.
After a 1K warm up row (high damper, easy pace), I did some DU practice.
5 x 10 UB DU sets (took 6 tries, as I tripped up on the 2nd set)
3 x 20 UB DU sets (3 tries for the 3 sets)
Really happy that my DUs are 'in da house' again. They are fickle little devils with me!!
Then after a little chat with my coach, I went ahead and did:
"Gwen"
15-12-9 C&J
~rest 5 min between each set of TnG C&Js
I used 75# to keep it "lightish", but man, by the last few lifts of each round, they got heavy. I felt like my clean form was pretty efficient and I went PJ on the majority of them, with the exception of about 4. I may want to try this again a little heavier when I don't have to be so concerned about the DOMS from it!
*I practiced T2B and C2B a little before "Gwen" in an EMOM style of three of each for 5 min.
Then I also did 3 C2B and 4 T2B between my C&J sets.
I did end up taping my hands just so they wouldn't rip.
Of the 21 C2Bs I practiced, I only missed one. I still need a huge swing, but I have them, which is huge for me. T2B I get. With my grip, I need to jump down after 4ish. That's okay...just get right back up and go for them!
It felt good to work out but also doing mostly skill work. Reset my head a little.
Rest day tomorrow and Wed, with a restorative row in there perhaps...
Into Beacon today to hit Open 13.2 again.
I won't necessarily do all of them twice (didn't do 13.1 twice) but rather, will play each one as it comes.
I wanted a few more reps today.
This is straight out lung capacity. The weight is light. That said, I knew I would only make up time in the box jumps. I stepped up again but with the shift in the box angle, I cycled through them faster.
Even still, when my judge told me I was into rd 7, in my head that translated to 'fuck, I don't think I'll do as well as the first time'. Thankfully I WAS being judged so someone was counting, because I had a momentary debate going on in my head and wouldn't have been able to count and 'debate' at the same time!! :)
So I came around to saying...in my head..."fuck that, just push and do better".
I ended up with 17reps better and was totally spent at the end.
288 reps
Glad I gave this one a second shot.
I'll roll and maybe get in a recovery row tomorrow. I'm sure my calves will be sore, even with just stepping.
Been on the mend this week and feeling soooo much better today.
Mon and Tues I did some rowing and mobility to keep moving.
Tues I did three easy paced 750m just. I did a few light bar snatch drills to shake the sour taste out of my mouth from 13.1. :)
Wed:
A) SC 3-3-3-3-3
75#-85#-95#-105#-115#
These felt good today. Considering I was struggling with 95# SC just a couple-three weeks ago, and my max PC is 125#, which was always easier than the SC for me, I was really happy with the 115#.
My first two felt better than the third (as evidenced in the vid), but yeah, I'll take it.
My goals after the Open are to start pushing myself more with the wts. I feel I've been a little timid with them.
The vid is of 1st/3rd/5th sets.
B) 5x2 PLU FT/rest/x 5
C) rowing sprints
So, this day of coaching included lots of PLU progressions in the day's WOD, so I was demoing negatives, kipping, and CtB all morning. I was also demoing lots of kipping progressions, so my grip was kind of shot before I got to my program.
Was going to row, and a mom and daughter came in and I took them through an unanticipated Intro, including the Baseline.
Excuses for my DNF Wed program , perhaps, but real to me.
Not knowing what was coming for 13.2, I honestly didn't want to overtax my grip in case it was T2B.
SO, I still feel like I got a great day of skill and movement between the SC warm-up and work, and all the skill demoing I did.
Thurs I did 13.2.
No stopping, and at 55# for my age group, nothing got too heavy...even though I was tired for the PP at the end.
Kept the same grip for the 5 PP, then right down to cycle through the 10 DL quickly, then right to the 20" box for stepups/downs.
9+1
I'll attempt this again. I'd like to get closer to 10, if not 10.
But I am happy with my first attempt to.
Just kept going, no stopping.
Today, Friday, coaching thrusters and ring PUs, so some 'work' there.
Otherwise, I am going to do some more mobility tonight on my calves and shoulders.
Excited to be able to be at Beacon tomorrow to watch/judge/coach people through 13.2. I hated having to miss that last week!!
Finally got to do 13.1 today. I felt worse this morning when I woke up than I did yesterday, so I got to work. :) antibiotics inhaler neti pot to clean out my sinuses fish oil 1/2 banana (little food translates to less chance to hurl post-wod!) long-ish hot shower for the steam packed Mentholatum to put in my nose during the wod (like smelling salts hahaha) packed nasal spray to prevent snot from flying kleenex (I did have to use it once during the wod...damn!)
I thought I was getting more high maintenance as I get older, but this is ridiculous!! Got the job done, however, and that's all that mattered.
Got to Beacon so I had about 1/2hr to warm up.
I paced out each set of burpees just about as I planned. Each set decreasing with exhaustion building, I allotted sub-3min for each set. 35# snatches went as expected. I can't really remember now if I did 10's to catch my breath, or 20+10 as I practiced on Sat. 55# I did in sets of 5s. Seemed to work well. Kind of amazing how heavy 55# can feel. 75# were indeed heavy. I think I was okay on form the first few, but then I could feel I was just pulling early on the rest. Split snatched them all. I have some work to do!!
end result: 163, tiebreak time 11:21. (my tiebreaker goal was being closer to 10min, but I'm good with that)
My breath took a long time to calm down. I was digging deep for air on the 75s, but really happy overall. I judged another athlete afterward, but then made sure I got in some mobility and rolling before I left Beacon.
Likely more tomorrow and some rowing and recovery work.
I was "banned" from the gym for two days to sleep and get better. Thurs's trip back to the doc...sinus infection that was affecting my throat so badly it was hard to swallow. That said, I rested compleeeeetely on Friday. Saturday I took a morning nap before I went into the gym to give a final Foundations to a new member and then do some movement.
I was really bummed to miss my Beacon Peeps attacking their 13.1 Open WOD, many of them doing the Open for the first time. I knew I needed to stay away one more day though.
After the Foundations, I rowed a little to get my lungs moving. 500 x 2: both at about a 2:05 pace, so nothing too taxing. Then I did the 40 burpees again with a crawl up method to see if it would take too much longer. I also wanted to practice on Tyson's targets, which worked really well. I think the crawl up will help keep my breath a little longer and it wasn't much longer. I'll mix here and there in the beginning, but I know the burpees are supposed to be the recover.
I was really itching to get 13.1 done today. I don't like waiting until Sunday...not at all. I know I had to this week for a reason, so, bring on burpees and snatches tomorrow!!
I normally take Thurs as a rest day, but I've been a little 'off' because of this chest cold that I haven't been able to shake. Still gotta go for the Open, tho, so, as is said...It is what it is.
Yesterday I did some light snatch/clean work and mobility per my coach's programming. Tuesday was a full day of coaching/foundations and then right to the doc's so I took Tues as a rest day this week.
The Open 13.1 WOD is clearly a WOD I don't think I will do twice. I know that a couple reps can make a big difference, but I'm pretty sure 2x won't garner a difference. I wanted to give it a test run, however, so after I set my target and warmed up, I did the first couplet of 40 burpees and 30 35# snatches (age group 55+). I was much more winded after the burpees, altho I maintained a fairly decent pace. I think I was at around 2:46 when I finished the 40 burpees. I went 20 + 10 on the snatch. I finished that first couplet at about 4:36. After about 30 sec, I quickly put on the subsequent wts (55# + 75#) so I could do some practice snatches at those wts while tired. I did 6 of each wt. Had to split snatch the 75#....and it wasn't pretty with just forty burpees under my belt. I gave a go at 90# but couldn't do it. SO, based on the timing, I am hoping to get through to some of the third round of snatches. That would be great. I'm also hoping by Saturday I feel better! Kinda makes me mad.....
Tomorrow I plan on doing some endurance rowing at a low level damper so as not to tax my shoulders on pulling, but to work my lungs.
My cold is not going away. This happened last year during the Open...arrrg. I'm heading to the doc tomorrow to try to get some sort of relief to allow me to breath through the Open. :) I would never go to the doc for just a human need cuz I know it'll go away eventually, but as an athlete...not too much to ask.
Anyway, I decided to do a little strength work before my regular program for today. I wasn't well when I was supposed to do 1 rep max cleans last week. Decided today was a good day to try.
The following vid is of my 105# clean and my 125# clean. Need to work on my elbows getting higher and keeping my chest up. But I was glad I got the 125#. I failed at 130# twice.
Today's workout was: 500m row @ 85% ~rest 2min x 6 2:13/2:06/2:06/2:06/2:05/2:00 I had noooo breath the first row, then started to find it on the subsequent rows. Obvie, I tried to maintain a 2:05 average. Not sure if that was actually 85%. I think I could have pushed a little lower. The last one was faster, but it's not like the first five were 'easy'!
Tough night of sleeping... Fragmented sleep and feeling very sore from yesterday oddly enough. Lots of mobility this morning helped and I decided that's what would be the call for the day. I know I'll be in the car all day tomorrow, so I def didn't want to overload my legs or I'd be seizing up in the car!
I'm getting nervous about 13.1. Trying to override my negative thoughts with positive ones. No matter what comes up, I know in the end I'll do the best I can and the fact that I am now in the middle of my age group has to be a thought pushed to the rear of my mind!!
In PA this weekend visiting Elliot and her parents. ;)
Traveling long hours in the car is always a little challenging on the hips. Then, as usual, didn't sleep well as it as the first night in a new bed. Today my body was feeling it all!
My scheduled workout was a 10min AMRAP of:10 WBs/20 DUs/10 PLUs I planned on looking for a local CF affiliate to go to, but decided to adapt this WOD to what I had with me so I could just get to it and not spend such a long chunk of time away from the fam. I had the basement alone so I WODded there. I warmed up with lots of hip work...lunges, squats, lunges, squats! Then did some shoulder work. It felt good to get some 'kinks' out. SO, I did a 10min AMRAP of: 10 DB thrusters (2 15# DB so both arms at same time) 20 jumping jacks 10 KB SDHP (35#) 7+22 This was harder than I thought it would be...a lung burner. I felt like I should have gone faster, but even light wt THRs get heavy and awkward fast! Plus, a little disappointed that I started wheezing mid way through. This happened last year during the Open, where I needed a temporary inhaler to 'find my breath'. I had gotten a cold that headed to my chest last year also...right before the Open started. UGH! But yeah, I'll get something to help if need it! I only get one shot at getting back to the Games, right?!
