Widowmakers… 2 attempts for max weight. Did 20@25kg easily. Stepped up to 30kg, felt good, then lost my balance at 12 reps. 
Right shoulder feels ok, although after the OHS feel quite sore in the late area (at the top, where the armpit/shoulder starts). Because I’m supporting the weight in a weird angle on the right side? Should get someone to film me.

Widowmakers… 2 attempts for max weight. Did 20@25kg easily. Stepped up to 30kg, felt good, then lost my balance at 12 reps.

Right shoulder feels ok, although after the OHS feel quite sore in the late area (at the top, where the armpit/shoulder starts). Because I’m supporting the weight in a weird angle on the right side? Should get someone to film me.

Level 2 practice and WOD. New PB on my power clean, 75kg. Need to build my front squat strength to improve my squat clean.
WOD was gruesome. Didn’t finish in the 15 min cap. 50kg on the bar and towards the end of the second round of cleans my legs were shot.
Right shoulder held up nicely, although it does feel stiff and lumpy. Also issues with my right wrist and numbness in my right little finger. Sharp pains when shaking someone’s hand. Wonder if related to shoulder?

Level 2 practice and WOD. New PB on my power clean, 75kg. Need to build my front squat strength to improve my squat clean.

WOD was gruesome. Didn’t finish in the 15 min cap. 50kg on the bar and towards the end of the second round of cleans my legs were shot.

Right shoulder held up nicely, although it does feel stiff and lumpy. Also issues with my right wrist and numbness in my right little finger. Sharp pains when shaking someone’s hand. Wonder if related to shoulder?

WOD and skills class today.
Before the WOD we did back squats and double under practice. Clearly I have lost a lot of squat strength the past months, 75kg for 5 reps felt quite heavy.
The WOD was a bit of a slog. Went about it quite slowly to spare my shoulders, and did the Plate Ground To Overhead with just a 15kg plate. Came in at 15:02 which I am not particularly happy with, but safety first. I have to keep reminding myself that.
Skills class saw more double under practice, and we did a group exercise that was very useful. All 8 of us standing in a ring, skipping singles, and then one person did a DU, the next one, the third person and so on around the circle; the first person did 2 DU, the next one…; finally a round of 3 DUs. It amounted to a lot of singles!
After a while I could feel my calves starting to cramp, and I realised during this that I am skipping way too much up on my toes. If I make sure to bring my heels closer to the ground, and skip more on the balls of my feet, my calves love me. Can go on for a very long time in that way.
Then we did HSPU practice, and surprisingly (having not done any hand stands since the fall in March) I feel really confident now! Did one of my longest handstand holds ever, and did a single HSPU down to two ab mats and back up again. Nice.
Ended with kipping practice, pull ups and toes to bar, but by now my shoulders were so tired I basically held back for the remaining ten minutes. Tired.
Think I’ll flip these classes around next week and do the skills first so as not to be completely gassed from the start. That said, it is pretty interesting doing skills after a WOD as it does put you in more of a competition state… Sure, you can kip your toes to bar when you are fresh, but can you do it after a hundred DUs and a bunch of thrusters?

WOD and skills class today.

Before the WOD we did back squats and double under practice. Clearly I have lost a lot of squat strength the past months, 75kg for 5 reps felt quite heavy.

The WOD was a bit of a slog. Went about it quite slowly to spare my shoulders, and did the Plate Ground To Overhead with just a 15kg plate. Came in at 15:02 which I am not particularly happy with, but safety first. I have to keep reminding myself that.

Skills class saw more double under practice, and we did a group exercise that was very useful. All 8 of us standing in a ring, skipping singles, and then one person did a DU, the next one, the third person and so on around the circle; the first person did 2 DU, the next one…; finally a round of 3 DUs. It amounted to a lot of singles!

After a while I could feel my calves starting to cramp, and I realised during this that I am skipping way too much up on my toes. If I make sure to bring my heels closer to the ground, and skip more on the balls of my feet, my calves love me. Can go on for a very long time in that way.

Then we did HSPU practice, and surprisingly (having not done any hand stands since the fall in March) I feel really confident now! Did one of my longest handstand holds ever, and did a single HSPU down to two ab mats and back up again. Nice.

Ended with kipping practice, pull ups and toes to bar, but by now my shoulders were so tired I basically held back for the remaining ten minutes. Tired.

Think I’ll flip these classes around next week and do the skills first so as not to be completely gassed from the start. That said, it is pretty interesting doing skills after a WOD as it does put you in more of a competition state… Sure, you can kip your toes to bar when you are fresh, but can you do it after a hundred DUs and a bunch of thrusters?

New PB on the strict press, 52.5kg, thanks to Chris pushing me a bit. For 3 reps.

Did 5x3: 35kg, 35kg, 45kg, 50kg, 52.5kg

Funnily enough the 52.5kg set felt better and more solid than the previous. Really tried to think about not arching my back, keeping my abs and butt tight.

Still suffer from that tendency to arch my back as it gets heavy though. Not sure now if it is because my lacking shoulder flexibility or because I try to cheat by activatingy chest.

The hero WOD we did was gruelling. Decided to do it RX and only got just over half way by the time we reached the 20 minute cut off point. The very thought of 3 more rounds makes me want to barf.

What really killed me was the cleans, didn’t expect that. But the 24kg KB swings and then straight into power cleaning 42.5kg made my back shout at me to show mercy and lie down.

New PB on the strict press, 52.5kg, thanks to Chris pushing me a bit. For 3 reps.

Did 5x3: 35kg, 35kg, 45kg, 50kg, 52.5kg

Funnily enough the 52.5kg set felt better and more solid than the previous. Really tried to think about not arching my back, keeping my abs and butt tight.

Still suffer from that tendency to arch my back as it gets heavy though. Not sure now if it is because my lacking shoulder flexibility or because I try to cheat by activatingy chest.

The hero WOD we did was gruelling. Decided to do it RX and only got just over half way by the time we reached the 20 minute cut off point. The very thought of 3 more rounds makes me want to barf.

What really killed me was the cleans, didn’t expect that. But the 24kg KB swings and then straight into power cleaning 42.5kg made my back shout at me to show mercy and lie down.

Mother of a WOD today. 20 minutes EMOM alternating K2E and cleans (I skipped the jerk to spare my shoulders, didn’t help).

Wore my gymnastics grips for the WOD, to spare the healing blisters in the palms of my hands. Good thing, or I would have bled all over the shiny new Sleven equipment as my calluses ripped clean off under them.

I find it interesting that my calluses have kept growing despite not really doing anything involving bars or barbells for months. Didn’t even realise until today when I saw the thickness of the skin that ripped off. 

Anyway, no more CrossFit for a while as I go to Sweden on Friday for the Prinsens Minne 10k race and a week of Ängelholm.

Good thing too as my right shoulder is feeling really sore in the scapula area. Really need to get that looked at.

Mother of a WOD today. 20 minutes EMOM alternating K2E and cleans (I skipped the jerk to spare my shoulders, didn’t help).

Wore my gymnastics grips for the WOD, to spare the healing blisters in the palms of my hands. Good thing, or I would have bled all over the shiny new Sleven equipment as my calluses ripped clean off under them.

I find it interesting that my calluses have kept growing despite not really doing anything involving bars or barbells for months. Didn’t even realise until today when I saw the thickness of the skin that ripped off.

Anyway, no more CrossFit for a while as I go to Sweden on Friday for the Prinsens Minne 10k race and a week of Ängelholm.

Good thing too as my right shoulder is feeling really sore in the scapula area. Really need to get that looked at.

Worked on my 30 Day Challenge thoracic drills before class, and then straight into warmup of a 1-5-1 ladder of air squats, push ups, tuck jumps.
Before the WOD we did 6 rounds of 2 power cleans + 1 hang squat clean, went from 35kg to 60kg in the final round.
Those hang squat cleans are brilliant. Such a good way to focus on the explosivity in the hips and know just where that force takes you.
Then some HSPU drills, I’m still scaling those on a box.
Also did a few pull ups after the class, first ones in like 4 months! Felt really good, no pain or weird sensations. Happy.

Worked on my 30 Day Challenge thoracic drills before class, and then straight into warmup of a 1-5-1 ladder of air squats, push ups, tuck jumps.

Before the WOD we did 6 rounds of 2 power cleans + 1 hang squat clean, went from 35kg to 60kg in the final round.

Those hang squat cleans are brilliant. Such a good way to focus on the explosivity in the hips and know just where that force takes you.

Then some HSPU drills, I’m still scaling those on a box.

Also did a few pull ups after the class, first ones in like 4 months! Felt really good, no pain or weird sensations. Happy.

Today’s WOD was awesome. 24kg KB for the swings, 16kg for the press to spare my shoulder. Felt good through out, no pain anywhere. Surprisingly my DUs got better for every round, did 36 unbroken on the fifth round.
Armando smashed it! Alex did really well on the DUs, several rounds unbroken.

Today’s WOD was awesome. 24kg KB for the swings, 16kg for the press to spare my shoulder. Felt good through out, no pain anywhere. Surprisingly my DUs got better for every round, did 36 unbroken on the fifth round.

Armando smashed it! Alex did really well on the DUs, several rounds unbroken.

Wicked WOD today at Sleven, followed by a group of us going for brunch at the Tea House Theatre. Becoming a very comfortable habit. We must be pushing their turnover up on Sundays!
Pretty brutal warmup, followed by push presses and double unders in my case.
Push presses felt very good! Didn’t go higher in weight than 35kg to be gentle on my shoulder, but posture and technique wise they felt better than ever. I’m assuming the thoracic spine drills I have done every morning (and before class today) are actually making a difference.
Didn’t feel any of the awkwardness I used to feel when doing push press, and none of the pain in my lower back. Progress!
Then ME double unders: 42. Did a number of attempts to beat that, but constantly stumbled at around the 25 mark. Alex suggested that there is almost a “Magical Barrier” around 45 which is really hard to break through. I completely agree…
The WOD was tough. Did the power cleans at 40kg, which was just that little bit too heavy for comfort, perfect to make me work really hard. Worked through them in 5s.
Annoyingly stumbled on the DUs at 41, so didn’t get them unbroken!
Second round of cleans was so tough. After the first 8 I had to start doing them in 2s up to 14, and then I got pissed off and did 6 and 4.
Went into the second round of running completely out of breath, but managed to find a slow running pace that let me catch some air for the first 400m and then picked up the pace for the final 800.
Finished in 22:48.

Wicked WOD today at Sleven, followed by a group of us going for brunch at the Tea House Theatre. Becoming a very comfortable habit. We must be pushing their turnover up on Sundays!

Pretty brutal warmup, followed by push presses and double unders in my case.

Push presses felt very good! Didn’t go higher in weight than 35kg to be gentle on my shoulder, but posture and technique wise they felt better than ever. I’m assuming the thoracic spine drills I have done every morning (and before class today) are actually making a difference.

Didn’t feel any of the awkwardness I used to feel when doing push press, and none of the pain in my lower back. Progress!

Then ME double unders: 42. Did a number of attempts to beat that, but constantly stumbled at around the 25 mark. Alex suggested that there is almost a “Magical Barrier” around 45 which is really hard to break through. I completely agree…

The WOD was tough. Did the power cleans at 40kg, which was just that little bit too heavy for comfort, perfect to make me work really hard. Worked through them in 5s.

Annoyingly stumbled on the DUs at 41, so didn’t get them unbroken!

Second round of cleans was so tough. After the first 8 I had to start doing them in 2s up to 14, and then I got pissed off and did 6 and 4.

Went into the second round of running completely out of breath, but managed to find a slow running pace that let me catch some air for the first 400m and then picked up the pace for the final 800.

Finished in 22:48.

First class in ages, and there’s a heat wave on. Sweltering. #crossfit #WOD
Got up fairly early today and had a breakfast of yoghurt, honey and nuts along with my usual supplements. Had pizza night before…
This was tough. Did hang squat cleans to start:3 x 20kg3 x 40kg3 x 45kg3 x 50kg3 x 55kg3 x 55kg
Felt very good in shoulders and back, no issues. Need to think more about shrugging up as I crack my hips I think making the trajectory of the bar more vertical and avoid horizontal drift.
Then we did handstand exercises. Given my recovering shoulder I didn’t do that, but scaled to put feet on a box. Then did:2 x 10 touching shoulder (same hand same shoulder)1 round “hand stand walking” in a circle around the box2 x 10 touching shoulder (same hand same shoulder)
No shoulder issues during that either.
WOD
5 rounds for time (15 minute cap):10 burpees15 KB goblet step ups (12kg)20 KB swings (12kg)
Kept weight very low to check how my lower back and shoulders would response. Step ups and swings felt fine (although those step ups are surprisingly tiring).
After the first set of burpees I felt a sharp stab of pain in my left shoulder, making me think I ruined something, but it immediately disappeared again so I kept going. No issues through rest of WOD.
Did 3 rounds 31 reps (not 21 as it says on board). Even though going slow, completely knackered! A lot of WOD stamina to claw back after my forced rest.
Then went for brunch at the Tea House Theatre (Eggs Benedict with extra ham, slice of vanilla poached pear cake) and hang out in the park next to CrossFit SE11. Succumbed to sugar cravings and has portuguese custard tarts in the shade of a tree… Might as well make Sundays the weekly cheat day I think!
Update following day:
Day after, shoulders and lower back still feel fine. Stiff all over, and incredible onset of DOMS in my thighs, but that’s to be expected.

First class in ages, and there’s a heat wave on. Sweltering. #crossfit #WOD

Got up fairly early today and had a breakfast of yoghurt, honey and nuts along with my usual supplements. Had pizza night before…

This was tough. Did hang squat cleans to start:
3 x 20kg
3 x 40kg
3 x 45kg
3 x 50kg
3 x 55kg
3 x 55kg

Felt very good in shoulders and back, no issues. Need to think more about shrugging up as I crack my hips I think making the trajectory of the bar more vertical and avoid horizontal drift.

Then we did handstand exercises. Given my recovering shoulder I didn’t do that, but scaled to put feet on a box. Then did:
2 x 10 touching shoulder (same hand same shoulder)
1 round “hand stand walking” in a circle around the box
2 x 10 touching shoulder (same hand same shoulder)

No shoulder issues during that either.

WOD

5 rounds for time (15 minute cap):
10 burpees
15 KB goblet step ups (12kg)
20 KB swings (12kg)

Kept weight very low to check how my lower back and shoulders would response. Step ups and swings felt fine (although those step ups are surprisingly tiring).

After the first set of burpees I felt a sharp stab of pain in my left shoulder, making me think I ruined something, but it immediately disappeared again so I kept going. No issues through rest of WOD.

Did 3 rounds 31 reps (not 21 as it says on board). Even though going slow, completely knackered! A lot of WOD stamina to claw back after my forced rest.

Then went for brunch at the Tea House Theatre (Eggs Benedict with extra ham, slice of vanilla poached pear cake) and hang out in the park next to CrossFit SE11. Succumbed to sugar cravings and has portuguese custard tarts in the shade of a tree… Might as well make Sundays the weekly cheat day I think!

Update following day:

Day after, shoulders and lower back still feel fine. Stiff all over, and incredible onset of DOMS in my thighs, but that’s to be expected.

Tags: wod crossfit

A bundle of fun.

A bundle of fun.

Tags: crossfit WOD