Hope you are well and had a fab weekend!
Sure is getting cold here in Glasgow, but seeing all the leaves change colour and being able to wear scarves again is making it all worth it! Anyone else love wearing scarves?!
Anyhoo, enough on the weather (it truly is ALL Brits talk about…!), time for some CrossFit recaps from last week.
Monday Morning (6th)
(We have been continuing our pull up progressions and been doing them all week. Going well still, will let you know when I have made a big leap!)
Time to snatch! The power snatch clinic was useful, but the main thing I told myself a while back was that when snatches came up again, I was going to go low and get technique spot on (i.e. not having to ‘press’ that last section out). So that’s what I did and it worked. For the first time it felt great doing hang snatches. I only got to 15kg with the weight but it was worth going down and knowing how they should feel!
The AMRAP was fun! I did jumping chest to bar pull ups and for the first time was able to truly hit the bar with my chest. I had always been a bit ‘funny’ with whacking my chest into a steel bar! But I trust myself a bit more with it now + added strength made it more controlled. I completed 5 rounds plus 5 C2B in the 8 minutes.
Tuesday Morning (7th)
Back on the squats! I got up to 35kg for my 80% and worked on a progression of 2 seconds down, 2 second hold and explosive up. These progressions are awesome, honing in on technique and making you feel stronger and more in control of the weight.
The strict presses were relatively light as I need to revisit my 1RM. But I got up to 20kg and was pleased with that.
The WOD was a killer as it was freezing outside and the box is roasting. So every time you came back in from the run it was like walking into a sauna. I did not want to do lightheaded lunges! But I did it – with 25kg on my bar in a time of 15 minutes 46 seconds. Sometimes you just gotta get on with it!
Thursday Morning (9th)
Some gymnastic action today! Focusing on quality over quantity.
The ball ups were done from the floor with a barbell behind me, simulating the rig bar. I reached my arms back to reach the barbell and brought my knees up until they were touching my ears (get me?). Coming back down from this in a controlled manner was where it was really tough!
The rest were the same, focusing on quality and keeping things tight and controlled. Felt better especially with the KB ring dips – could knock more out in a row than previous.
The 45 thrusters, well, who loves a thruster? Ha! But with a 5 minute time cap you just got to go to work! I went with 20kg on my bar and completed it in 4 minutes 53 seconds!
Friday Morning (10th)
Imagine it’s 6.30am, you are standing in your CrossFit box. Sometimes brains do not function to their full potential at this time. And as result, we read this WOD completely wrong. Coach thought we had to do ALL the reps each. So 100 DU’s/skips, 100 FS, 100 PP EACH and so on and so forth.
In actual fact, it was only the double unders/ skips that had to be done each, the rest could be shared amongst the team of 4. Sadly we did not realise this at the time….
So, after we had taken it in turns to do our skips, the four of us went on to completing our front squats and push presses! Holy guacamole it was tough!
Mentally we all thought ‘how are we going to get this all done, how can anyone get it done without being here for hours’. Physically we were all pushing ourselves. We called it after we had all completed our sets of 100. It took us 55 minutes and 9 seconds to do that.
Luckily, it was realised that a mistake had been made before the others did the WOD later in the day. Who knows how long it would have taken to complete if that was the case! I do believe the four of us could have completed the correct WOD in 55 minutes though…!
Well if our brains weren’t working at that time at least our bodies were!
On a side note, the past few CrossFit sessions have got me thinking, when is it time to try when there is a high chance you know you might fail? There have been a few WOD’s recently where I have been left thinking that maybe I could have gone a bit heavier? But could I have completed them? Is it better to go lighter and complete a WOD or heavier and know you probably won’t? What would you do?