It’s open season on calves, it seems. Just as I thought the pain in my right calf was going away, I busted it open again.
Did DUs as usual before class, felt good. Got some really useful tips from Phil (get a tighter move by striving to make elbows almost brush my sides) and started another set when something snapped in my calf. Sigh. Back to no running, no jumping.
Phil also said foam rolling, and spot massage with a tennis ball. And to place the tennis ball right inside the knee joint, push calf and thigh together tightly and make rolling motions with the foot.
Rowing practice. It’s all about keeping the chain straight. Start with shins perpendicular to floor, back straight, arms straight.
Legs and hips work to push out, then a slight bend backwards in the hips, pull arms. Back remains straight for the whole move. Extend arms, handle following the thighs, when it reaches the knees bend slightly forwards, then bend legs back to where shin is perpendicular to floor.
Lather, rinse, repeat.
Two sets of light front squats.
Finding 3RM for front squat, working up through 5 sets of 4 reps.
Ended on 65kg.
TABATA 8 sets of ring dips. Did first set strict, then the red band throughout. Did a total of 23 dips.
50 push press (60% 1RM, 25kg)
30 pull ups (blue band…)
Finished, painfully and with excellent cheering help from Helen who finished first, on 15:41. Did the pull ups in 2s and 3s after the first 10…
Helen finished in astonishing 10:38, Debbie not long after. Awesome.
Warmup on my own before class, DUs (getting them now!), PVC squat moves, OHS with 15kg bar.
Today skill/strength was of our own choice, with Colin advising.
Kipping pull ups. Starting to get them. Colin helped me break the move down in parts.
Told me to stand on a box and practice pushing back and away from the bar coming down, by first jumping up so the bar touched my chest. That’s apparently the part that most get wrong and thus fail to get the momentum and rhythm going.
Towards the end of the first 15 minutes I actually almost had my chin up over the bar after jumping up, pushing back and away, swinging forwards and then back to pull up again.
Will nail one next time!
Spent the next 10-15 minutes doing deadlifts.
New 1RM PB: 110kg!
7! (Pronounced with a shout, SEVEN!!!)
7 rounds of 7 each of:
Jumping ski lunges
Pistols (sitting on yellow box)
Cut off at 20 minutes.
I was well under way to finish ahead of cut off, but as I did my last set of jumping lunges something snapped in my left hip. Felt like someone threw a golf ball at me.
No intense pain, but a grinding ache, didn’t want to continue and make it worse.
Colin said to leave it for now, as there is no intense pain, but stay mobile. If not better by Monday, see a doctor/GP.
Will limp home now. Still happy, I almost did a kipping pull up and set a new best deadlift! 110kg! Woot!
Kat has the worst sessions. I mean that in the best possible way. Hard!
TABATA of DUs, 8 rounds (20 secs on, 10 rest).
Finding squat clean 1RM. My 1RM is 75kg. Need to get that up to 85kg as next goal.
When I do squat cleans I really feel it in my right wrist. Old injury acting up, and after a session it goes really stiff. Stretching?
In classic Kat style, a BOGOF…
First AMRAP for 7 minutes of:
5 push ups
7 KB swings
9 ring dips (used 2 red bands)
Rest 1 minute. I managed 4 rounds and up to 3 KB swings.
Then every minute on the minute for 10 minutes:
3 squat cleans 70% 1RM (50kg)
7 box jumps (green box)
That second drill I really couldn’t keep up. Had to skip two minutes in the middle and rest. So hard.
In fact, felt so much harder than usual, and after we were done I realised why. I never used a green box before, I always use the lower blue ones! Duh.
Well, from here on it’s the green box then.
So I don’t have to keep saying the slightly embarrassing “I don’t remember…” every time an instructor asks me what my personal best is on whatever.
I’ll just keep editing this post when I set / reach a new goal / level.
Fitness Goals 2014
2013-07-22: Back to CrossFit, once a week for now, finally coming back from my shoulder injury in February. Words can’t describe how happy I am to be back in training.
2014-02-01: So since previous update above, I have been struggling with my sore right shoulder. Since December I haven’t done any weights overhead or hung from a bar. My physio is convinced it is muscle related, and mainly caused by really tight neck and chest muscles. So I am doing a ridiculous amount of stretching. My right wrist is also playing up (the ulnar bone has decided to point out from the wrist at a jaunty angle…) so I am going careful on all things related to the wrist.
2014-02-24: While shoulder is still sore, I am now slowly adding back some more weights and movement overhead. Will start experimenting with press, cleans, hand stands, push ups, ring dips, pull ups and see how it all feels. Also doing yoga once a week and bouldering once a week as time and wrist allows.
Main goal: not mess up my shoulder again, and keep up with rehab and mobility. This may sound silly, but I find it really hard to go easy on the shoulder. Staying away from adding weight, and scaling exercises like pull ups, is mentally stupidly difficult. But I shall prevail.
Also, work on shoulder and wrist health, stability and mobility, and as shoulder / wrist get better practice handstands and start reaching for the ultimate goal: L-sit to handstand.
Row 500m: 2:01
Row 1 mile: 6:39
Run 1 mile: 7:10 (outdoors), previous 7:53 (treadmill)
Run 1k: 4:08 (outdoors)
Run 10k (latest, Aug 2013, Prinsens Minne): 54:58
Farmer’s walks: 80kg each side, length of 10 Malcolm Place
Atlas stone 2 stage lift: 55kg
CrossFit Total (explanation and rules)
Latest: 238 (scaled, KB snatch instead of press due to shoulder injury)
1RMs (sometimes 3 RMs)
Back squat: 90kg
Front Squat: 82.5kg (5RM)
Strict Press: 42.5kg, previous 40kg
Push Press: 45kg
Snatch (Squat/Power/Split): 42.5kg/45kg/47.5kg
Clean & Jerk (Push/Split): 50kg/55kg
Bench Press: 65kg (8RM)
Weighted pull up: 0kg
Turkish get-ups: 22kg right, 20 kg left dumbbell; 15kg barbell
KB Snatch: 28kg (right arm)
Max unbroken reps
Max height box jump: Green + 2x20kg plates + 2x10kg + 2x5kg
Pistols: 6 right / 4 left (on box)
Ring dips: 3
Push ups: 23
HSPU: 1 with 2 ab mats
Pull ups (all strict): 6
Kipping pull ups: 5 really ugly ones
Double unders: 53, previous 49
Toes to bar: 15
Muscle up: 0
WODs and other assorted stuff
100 double unders for time: 3:26
50 burpees for time: -
Fran: 12:35 (previous: didn’t finish under 15)
Karen: 11:50 (6kg wall ball)
Cindy: 7 rounds on 10 minutes
Nancy: 17:47 (25kg barbell)
Jelly Legs (Colin’s favourite): 327 reps
12 Days of Christmas: 41:59
Bop til you drop: 91 reps (then 15 burpees buyout)
When Andrew says that the Mondays at CrossFit London are as good or as bad as your weekend was he isn’t joking.
If you’ve been good you’ll leave energised and bouncy, if you’ve been bad you will leave with what you had for lunch on your shirt.
Air squat exercises, samson stretches, some burpees and kettlebell swings.
Then a playful WOD which obviously wasn’t today’s real WOD.
21-21 kb swings - burpees
I didn’t finish my final 9 burpees, and then we moved on to setting up for a deadlift based WOD.
In pairs, I with Debrah, we worked ourselves up to 1 RM, and then were supposed to go down to 1.25 times our body weight for the WOD.
While Debrah hit that, weighing in at considerably less than my chubby self, I found my 1 RM at 85kg. Went down to 70 for the WOD.
Jones Crawl! For time, 3 rounds of:
10 deadlifts (70kg)
25 box jumps
Killed myself and clocked in at 07:06. I’m happy with that!