Flexibility is the theme of this week, and I don’t mean the stretchy kind. Things don’t always go to plan, so it’s good to be able to adapt and have something else you can do when your plan doesn’t work out. Waiting lists, which are a problem at a lot of places, meant I missed a couple of sessions that I could have gone to as there was space in the class. But, having something else to do meant I kept up a decent number of workouts this week, and even tried things I have been neglecting or wouldn’t have normally done.
I also did the Color Run (American brand, American spelling!) this week with a group of fantastic fellow fitness bloggers and had an absolute blast. Keep checking back for my full race report soon!
Week 23: 1st to 7th June 2015
Monday – CrossFit 6am. Starting the week off how I mean to go on, I was up and out for CrossFit at 6am. We worked on a clean complex of 1 power clean, 1 squat clean, 1 hang clean, 1 push press and 1 split jerk, increasing weight until we reached a max weight for the entire complex without dropping the bar. I got up to 55kg, which I was pleased with considering my 1RM of 60kg. I really enjoy cleans and push press/jerks. They’re definitely one of my favourite exercises, and possibly the thing I’m best at in CrossFit. After this we had two 5 minute AMRAPs to do. The first one was:
5 handstand pushups (HSPU)
10 pull ups
I chose to half the reps for the pull ups and try to complete them unassisted (kipping). I still don’t have the technique nailed and my kipping pull ups are very haphazard. I managed a measly 3 rounds and 5 reps, which, considering I only did 5 HSPU and 5 pull ups each round, I was pretty disappointed with. The second AMRAP was:
10 wall balls (7kg)
I did a little better on this, with wall balls one of my stronger elements (despite my lack of depth in the squat). I managed 4 rounds and 9 reps.
Tuesday – Rest day. I had sports massages to do this evening, and chose to sleep in today, with the plan to go to CrossFit on Wednesday and Friday, and do the Strength and Power class on Thursday. I was on the waiting list for the latter two, but usually a space crops up.
Wednesday – CrossFit 6am. We did some kipping progressions this morning, with all of us practising the difference between kipping and butterfly kipping on a low bar and our feet firmly on the ground. It was really interesting to try it in this way and really feel the difference between the two movements. I continued to practice my full kipping pull ups for the remainder of the skill time. The WOD was:
then, 15-12-9 of
American kettlebell swings (24kg)
I chose straight away to scale the heavy weights, thinking I’d take forever doing an RX attempt. I used 25kg on the bar for the thrusters, and a 20kg kettlebell. I only knew once I’d finished that I’d probably made a too conservative decision and actually probably should have RXd the WOD as I finished in 9:08 (still with nearly 3 minutes to go before the 12 minute timecap). It was still a killer of a workout though – coach Joel pointed out afterwards that there was a moment for all of us in that WOD where we were bent double with our hands on our knees gasping for breath!
And as if it wasn’t tough enough, the rowers were part outside so we could make room for everyone to have a platform, and it meant we were rowing slightly uphill! Hello quads!
Thursday – Run 7pm. I had been on the waiting list for Strength and Power this morning and a space had come up, but unfortunately I hadn’t seen it as I’d already gone to bed so I didn’t get to go. I decided to go along to running club in the evening though, and we did a clear-up run around our mid-week league 10k route to make sure the overgrown bushes were all trimmed back and any rubbish was cleared before our race on the 17th June.
I ran naked by mistake tonight (not that kind of naked, dirty! I mean I left my watch at home!) but I’m assured that with the warm up and cool down sections it worked out to 7.3 miles in total.
Although I don’t go to running club often, they are always such a friendly bunch and I had a great time chatting to everyone.
Friday – Gymnastics WOD 6pm. I was on the waiting list for CrossFit this morning, but after missing a spot coming up yesterday I decided to set my alarm for 5:20am anyway and check the system early in the morning in case anyone had dropped out but unfortunately there were still no spaces. So I decided instead to sign up for a gymnastics WOD that the guys over at Lift Off CrossFit hold weekly.
But before that, I decided to have a shot at one of the CrossFit Girls WODs. The Girls are benchmark workouts designed to be timed and then attempted again and again at checkpoints to monitor progress. CrossFit creator, Greg Glassman, explained the reasoning behind their naming convention with a simple justification:
“I thought that anything that left you flat on your back, looking up at the sky asking ‘what just happened to me?’ deserved a females name.”
The WOD I attempted was Grace, which is a simple, yet technique-heavy, 30 clean and jerks for time. The RX for women is 95lbs, or roughly 43kg, so I loaded up to 42.5kg. This was my first attempt at the WOD, and left a lot to be desired in terms of pacing and strategy, but I finished in 7:32 with what I felt was pretty good technique the whole way through. I’d love to get this to between 5 and 6 minutes ideally.
Then on to the gymnastics WOD. We started with some hollow rocks and rolling into the superman position to warm up our core muscles, and then did some power prep work with hip snaps. From there, we moved on to the bar to practise kipping. After the pull up practice we did some burpee technique work (which James seemed thoroughly disappointed that we were all already pretty good at!) and then onto a partner 10 minute AMRAP of:
Partner A = 200m run
Partner B = planche plank hold
I always push myself that much harder when I’m working in a partner WOD because I don’t want to let the other person down, and this WOD had even more of a stick to do so because if you couldn’t hold your planche plank for whatever reason, when your partner came back from the run you both had to do 10 burpees. I worked with Amy and we managed to do 13 rounds with not a single burpee penalty. Teamwork!
Saturday – Rest day. I spent the day in and out, with some photos to take in the morning, and then the lawn to mow and a visit to see my dad. It was such a lovely day though with gorgeous sunshine, so I was glad to be out and about for part of it.
Sunday – The Color Run, 4pm. I’ve wanted to do a colour race for ages and when the opportunity popped up for a media place I jumped at the chance. I arranged to meet up with Zanna, AJ and Naomi who were all also taking part and we got ourselves ready for the race with bright socks, coloured glitter paint, and Color Run sunglasses… oh and AJ’s amazing goggles and pig shower cap!
4pm is a pretty late start for a race, but actually it was really convenient, with time to get to the venue in the afternoon and this race also had more of a festival feel to it so a later start was actually very fitting. A 5k race, the Color Run involves a number of “color zones” which you run through while volunteers have an absolute blast throwing coloured corn flour in your face and all over your bright white t-shirt. We ran the whole race chatting and laughing and when the finish line came around I could barely believe it was already over. Covered in orange, blue, pink and yellow paint we were handed more sachets of paint as we crossed the finish line… ready for one great big colour storm in front of the festival stage.
The race was so much fun, and I couldn’t have asked for a better group of girls to do it with! Keep an eye out for my race report soon. But in the meantime, you can read AJ’s report!
What training have you done? Does anyone else have problems with waiting lists at their gyms? Any suggestions how to sort it?
Weekly Miles: 10 miles
Running Total: 186 miles
2015 Fitness Goals Progress
|Running||Twice per week||14 out of 23 weeks|
|Inversions||Unsupported hand/handstand (end Q1)||Can hold unsupported… just need to work on confidence|
|Pullups||5 strict (end Q2)||Allllllmost one strict (nose height!)|
|Squat Depth||Below parallel (end Q4)||Air squat 3/4 depth|
|Clean & Jerk||Body weight (end Q4)||60/72.5kg… slowly getting there!|
|Snatch||2/3 body weight||40/47.5kg|
Color Run photos courtesy of AJ Odudu.