This week’s training was focussed towards doing a bit of what I fancied (mostly CrossFit!) and was also the first week back to yoga after the class was suspended over the Christmas break. I’ve really been loving my weekly yoga sessions – I’ve always wanted to get into it but never found a class that I felt gave me the right balance of stretching, strength work and focus. Luckily, Paul Capelli (owner of Stortford Yoga, who teaches the class I go to at CrossFit Raeda) is great at giving a class that challenges you, as well as keeping it really fun.
Week 2: 5th to 11th January 2015
Monday – Rest day
Tuesday – CrossFit 6am. We practiced handstand push ups for our skill piece. I’ve never been that comfortable with kipping HSPU, I find them a little scary, so these skill sessions really help with those weaker areas. For strength work we did 6×6 front squats at 70-80% of our 1RM. I worked at 55kg, 75% of my current 72.5kg PB.
Then the WOD was a 6 minute AMRAP of:
6 hang power clean at 40kg
I scaled the cleans to 35kg, usually I would try to RX but I felt like 40kg may have been a bit much. Turns out I was half right and half wrong… it was definitely a grippy WOD and my forearms were killing by the end of it, but I probably could have challenged myself with the heavier weight and just maybe not gotten as many rounds out. I finished on 5+2.
Wednesday – CrossFit 6am. After our warm up and mobility we went straight into an 8 minute EMOM of ring dips and hollow holds. Hollow holds are great for building core strength, especially for gymnastics movements like kipping and handstands. I totalled 23 ring dips with a thin red band, and did tuck holds – core strength is definitely something to work on.
Then we did a partner WOD of:
Partner A: 250m row (x 4)
Partner B: 25 OH lunges at 15kg
25 GTOH at 15kg
25 pull ups
25 sit ups
I worked with Jeff and we finished in 10:58. I scaled the pull ups to ring rows as I still haven’t managed to do kipping pull ups in a WOD. Something to aim for this year.
Run 5:30pm. At work we’ve started a mini run club. We all have different experience levels when it comes to running so thought interval sessions would be good as we can all train at our own pace, but still work together. We did 10 lots of intervals over a bridge that crosses the river near work. It has a couple of long inclines as well as steps, so we had a choice to be able to mix up the training a little. The long sections, plus a short run along the path, came out at around 400m. The corners of the bridge were hard to tackle at speed, but we could really pick up the pace along the main section of the bridge. I tried not to let it get to me that the bridge kept wobbling and loudly creaking on one bend while I stomped my way down… grace of an elephant, clearly.
Thursday – Yoga 6am. Ahhh I’ve missed these sessions. We did a variety of hip opening postures as well as psoas strengthening exercises (ouch!!) and then worked on headstands. One of my goals is to get unsupported head and handstands down, I’m hoping to be able to pike up into headstand soon too. I think these yoga skills are really transferable to CrossFit, that and the mobility you can achieve through regular practice, so really would recommend anyone who does CrossFit to pick up a weekly yoga class too. Your body will thank you for it.
6:30pm. I was supposed to go to a blogger event to try out the latest Sweaty Betty class, Fly Flex Flow, but unfortunately the underground scuppered my plans. Luckily the Get Fit 4 Free campaign means I can still try this at one of the stores. Check out the timetables at http://www.sweatybetty.com/get-fit-4-free/. Dinner at Ping Pong with my brother made up for the disappointment of missing out!
Friday – Rest day
Saturday – CrossFit 9am. Today’s session was packed with lung-busting work. We did a 10 minute EMOM of 10 burpees with the remainder of the minute left for maximum double unders. I still haven’t got consistent double unders so opted for single skipping, but still managed to get my rope in a knot halfway through the workout. Doh! My list of things to work on is getting longer and longer…
The WOD was a killer, a 15 minute partner AMRAP of:
Partner A: 400m run
Partner B: 8 wall balls at 7kg
10 box jumps at 20”
12 kettlebell swings at 16kg
I worked with Tina and we managed a score of 9+19, which I was pretty pleased with. We also managed to keep each rotation fairly even with around 1.5 rounds of the work while the other person ran.
Sunday – Runday! I had been putting this run off all day and around 4pm I popped on Facebook and saw my friend Kaisa had put a status up asking someone to drag her out for a run. Unfortunately we live too far away from each other to run together, but promised we’d do a “virtual run” instead and pop a picture up from our run once we were done. That was enough of a kick to get me out the door and I did a really nice 5.5 miles. The power of social media, eh!
Weekly Miles: 8 miles
Running Total: 15 miles (ish)
2015 Fitness Goals Progress
|Running||Twice per week||On track|
|Inversions||Unsupported hand/handstand (end Q1)||Both against a wall|
|Pullups||5 strict (end Q2)||2 underhand grip|
|Squat Depth||Below parallel (end Q4)||Air squat 3/4 depth|
|Clean & Jerk||Body weight (end Q4)||55/70kg|
|Snatch||2/3 body weight||40/45kg|
Rowing photo by the lovely Lauren Elizabeth Dodd Photography.