Crossfit Day 42

September 8, Thursday
Workout – I decided to do Friday’s WOD since I won’t be attending that class.

WOD – 2 Squat Cleans @ 80% of 1 RM at every minute for 15 minutes. My Results: 47.5 lb.

I practice Split Jerks working up to a heavy single before the WOD. I was able to go up in weight from 42 to 57.5lb, which means I’m getting stronger…slowly. Then I had A & R go over the proper form for Squat Cleans. I have a hard time making a smooth transition from the deadlift position into the clean position. I have a tendency to not fully open my hips before I move my arms underneath the bar. I had Allen watch me to make sure my form was right. Then I started the WOD. I started w/ 32lb, & then went to 37.5, 42, 47.5. I stuck w/ 47.5lb because it was very challenging & I didn’t want to lose my form if I had gone w/ a heavier weight. I didn’t think doing 2 squat cleans every minute would be a good workout but I was dripping w/ sweat! The bottom of the squats gets difficult when you have to push yourself up again, but I was happy I was able to do them. I was able to do 32lb previously, but today I was able to go up to 47.5lb, yet another accomplishment for me!

Afterwards, D & I practiced double unders. I’ve been doing them in my socks because they get caught in my sneakers all the time. The trainer showed me an exercise on the wall where I’ll point my toes up & jump to hit the wall continuously. That’s supposed to help so I can do double unders w/ my shoes on. I have to admit, I look like an idiot running into the wall continuously. D & I couldn’t stop cracking up at how idiotic we look!I tried the new technique & I must say that really does change the way I jump & I was able to do a few more at a time. Awesome! D then forced me to practice my hand stands. I tried a few times by myself but was unable to get up onto the wall. She helped me out a few times but she said the last time she hardly even pushed me up. So I think I’m getting slightly better at it. I think it’s all mental. I am hoping I’ll eventually be able to get up by myself. I’m glad D always manages to push me to keep trying something I’m scared of. It definitely helps motivate me to continue practicing & getting better.

Crossfit Day 33

rudie2shoes vs hand-stand

Winner: rudie2shoes

August 24, WednesdayWorkout – My calves are sore today from the 250 double unders I did yesterday. The muscles are tight. I’ve been feeling tired today. I don’t think I’m getting enough sleep & it’s making me grumpy & unproductive. I also feel slightly burnt out from CF, but I think that could be due to my lack of sleep.

WOD – 5 sets for time – 12 Deadlifts, 9 Hang Power Cleans, 7 Push Jerk (or Split Jerk) – used 32lb. My Results: 14:04 minutes.

We re-did a WOD from 7/13. My time then was 11:48min using 32lb. My time today was 2:16 minutes longer, but I used 42lb this time. I have to say, it was rough. The increase in weight really challenged me. I was okay w/ the deadlifts, but I had trouble w/ the hang power cleans. I pulled too hard on the bar & it hit me on the chin, twice. I’m ok but it did hurt & I was able to continue. The split jerks are hard because you have to bring the bar overhead of you at the same time you split your legs into a lunge-like position. I have more stability doing split jerks than I do w/ push jerks, but they do take a little longer to do. I was the last one to finish & I was ok w/ that because I wanted to do it w/ proper form. Everyone was watching me & cheering me on, so that was encouraging. We had to do a 2 minute hand stand afterwards. I still cannot get into the hand stand position on my own, so I had Tim help me the first few times. I was able to hold it for awhile. I wanted to get a picture of me in that position to show V, so Erin (Tim’s wife) grabbed her camera to take a picture for me. I tried to get up by myself but I struggled & was not able to. I asked Erin for help & she pulled me up. I tried to hold the position as long as I possibly can. I felt all my blood rush to my lips! Haha It’s such a weird, strange feeling to be upside-down for that long of a period (I’m sure it was only 30 seconds but it felt really long). I’m amazed my arm was able to support my weight. I think w/ time, I’ll get better at it & hopefully, I will be able to do one by myself!

Crossfit Day 6

July 13, Wednesday

Workout –My arms, back, abs, hip flexors & legs is sore today. I’m not sure how I will get through today’s work-out but I will try. Self-motivation sucks sometimes. :-P We were shown how to do a Deadlift, Hang Power Clean & Push Jerk & Split Jerk.

WOD –5 sets for time – 12 Deadlifts, 9 Hang Power Cleans, 7 Push Jerk (or Split Jerk) – used 32lb. My Results: 11:48 minutes.

It was very intensive on the arms & shoulders. I was able to push myself w/ 32lbs which was getting really heavy at the 3rd set of the Split Jerk, but I rested in between so that I can do everything safely & yet still challenge myself. I think I’ll work my way up to the 45lb bar, but I need to get my shoulders & arms stronger. It’s a work in progress. I practice the kipping motion for pull-ups & did some GHD sit-ups afterwards.