Wednesday is endurance day

That's the new trend in our programming -- Wednesday's WOD is always a long endurance WOD.

Did this one solo after coaching the 9am class.

WOD:

3 rounds:
800m run
200m backwards run
30 1-arm kettlebell swings
10 chest to bar pullups

Results: 31:32, 16kg kb, "regular" pullups

I just didn't have C2B's in me today. In fact, my kipping skills were pretty much zero on the first round. Thankfully my brain kicked back in during round 2 and those 10 went a lot faster. Longest set was only 3 in a row, so not my best pullup day. Thank god there were only 30 total...

I like 1-arm swings -- I wouldn't mind if we did them more.

My hamstrings were singing on the run, from the squat workout yesterday. I'm glad this week's squat workout didn't cripple me like last week's. That sucked.

Heavy kettlebells are fun

Took Tuesday as a rest day, cause I was pretty sore from my heavy squats and (somewhat) heavy power cleans.

Wednesday it was back to the fun times. I kinda sand-bagged the deadlift portion of the WOD -- still kinda antsy about reintroducing heavy deadlifts, but I went for it on the heavy kb swings, cause I love those. :)

Strength: deadlift 3x5 at 80-85% 1RM

Results: 95-105-125

I've been working on hip position on my return, and am feeling a lot more confident. My natural lordosis (forward hip inclination / "booty pop") has made it a long process for me to learn how to "flatten" my back, instead of hyperextending my lumbar spine. The "stick your butt out" cue is basically over-kill to someone like me -- it's out all the time already!! hehe

All I can say is, thank god for my wonderful coach Doug who is so patient with me, and gives me so much great advice and guidance. With him helping me, I finally have hope that someday I will make it to that 1.5 x bodyweight deadlift. :)

WOD

KB SWINGS 32/24 KG

30 REPS FIRST MINUTE- NEXT MINUTE OFF- FIVE TIMES

GOES DOWN LIKE THIS: YOU MUST DO 30 REPS THE FIRST MINUTE, REST THE SECOND MINUTE, 30 REPS THE THIRD MINUTE, REST THE FOURTH MINUTE, AND SO ON FOR FIVE WORK SETS TOTAL. KEEP TRACK OF ANY MISSED REPS AND PERFORM BURPEES AS A GROUP AT THE END OF THE WOD.

ANY MISSED REP EQUALS A PENALTY OF 3 BURPEES...

Results: using the 24kg kettlebell, and swinging it American-style, I completed 85 total swings: 20-20-15-15-15

So my penalty should've been 195 burpees. I did 40-ish. We ended up capping the burpee penalty for some, especially those who can gone outside their comfort zone with a truly heavy kb.

The hardest part of this WOD for me was just hanging onto the kettlebell at the bottom. Especially swinging overhead, holy crap did that thing pick up speed on it's way down.

After doing this WOD in the morning, I coached in the afternoon, and was messing around with my athletes. I swung the 32kg twice in a row to eye-level, and did about 5 1-armed swings of the 24kg on each arm, also eye-level. Now that was fun! I know, I know -- it is messed up to get some much enjoyment out of swinging giant cannonballs with handles. :-p

PTP - dia dos

I did *not* feel like working out today... But, I did...

PTP Day 2:

• Deadlift: 5 reps @ 115# and 105#
• Press: 5 reps @ 55# and 50#
• Cash out: 16:02 

Cash out:

5 rounds
10 DB snatch, 5R/5L (30#)
10 1-arm KB swing, 5R/5L (16kg)
10 burpees

Wow, I was freaking sluggish on the cash out.  I seriously considered doing only 3 rounds, but forced myself to do all 5. My left shoulder still feels weird with some movements, and the left arm snatches did not feel very good for some of the reps. My elbows feel a bit "crunchy" too, today.

Tomorrow will be my 4th day on... this should be interesting...

Repost: Embarassingly light weights

Originally posted on another blog I write anonymously, but re-posted here because I want this blog to represent my entire journey since starting CrossFit.

The reason I am posting is to admit something very sad. I used a 15 pound kettlebell for 1-armed swings, goblet squats and high pulls today, and 10 pound dumbbells for see-saw presses.

So sad.

But I know my body, and if I push too hard on a first day back to Crossfit after a break, I just get all fucked up and have to take a couple days off to recover. (I re-re-re-learned that lesson after going all out on a Saturday in mid-December, after which I couldn't walk right and had very bad tendinitis in my elbow for a week) So, I swallowed my pride, and went wimpy this morning. But check back with me at the end of the month, and I'm sure I'll be close to throwing around my favorite gray 30 pound kettlebell on some standard swings. Woot!

I don't even want to know how shitty I am with my pushups now... Ugh. Or running. My lungs were freakin' burning this AM!

But I was rewarded for my early wakeup by the presence of my favorite former-Marine trainer. That always makes me smile during a 6am workout. :) Plus he complimented me on my form for goblet squats! I just smiled in appreciation, and did not mention that I was only using a 15 pound bell. He'll never know!