J: That Was Awful. K: Go Away.

Just your typical coach / athlete interaction that I witnessed at Craic this morning.

Yep, I was at Craic this morning.  I didn’t do a ton.  Warmed up with a 500m row, did 4 sets of 10 ring rows, shoulder strengthening exercises, and some mobility.  Just needed to get my body moving.  The 500m row was terrible.  I was going slow, at around a 2:10 pace and I was so out of breath by the end.  The ring rows showed me how weak I have gotten.  When I look back, it looks like it’s been almost a month since I really worked out.  And it didn’t feel very nice.

Chatted with Jarrod about how I should get back into it – as I have a tendency to want to pick up where I left off and I think that’s what gets me in trouble.  We came up with a ramp-up plan and will start it next week.  I’m feeling good about it.

Meow.

goaway

 

Deadlifts and Mobility

I love going to Ben’s class because if time permits, you know you’re going to get a healthy dose of mobility.  My legs have been crushed since Monday’s workout and due to my lack of luck with deadlifts and my lower back in the last months, I was happy to be in his class last night.  Also, I got to workout with Niko – which is always a bonus.

This is us on a boat...not during a workout :)

This is us on a boat…not during a workout 🙂

We did some hamstring stretches with the band (2 minutes on each leg) and then we did the couch stretch (2 minutes each leg).  I normally HATE the couch stretch, but last night made me love it.  It totally helped my legs recover from Monday and I feel loads better today.  We also did some mobility work on our shoulders with the lacrosse ball.  Loved all of it.

Workout was to work to a heavy 2 deadlifts (not RM) in a strict 15 minute time cap.  Then it was a 10 minute EMOM – even minutes were 10 deadlifts, odd minutes were 10 ring rows (HSPU was prescribed, so, yea…ring rows for me).

I wasn’t sure how heavy I was going to be able to go.  My 1RM PR is 245#.  It went as follows: 135, 185, 205, 225, 235, 245, 255f.  I went for 255 and felt my back rounding and I couldn’t lift it without rounding, so I opted to just be happy with the 245.  After all, my old (and it was a messy 1RM PR) was 245# and I just picked it up twice in a row.  I was pretty happy with that number and stopped.

For the EMOM, I initially was going to go with 135, but I know that when cycling deadlifts my form goes to shit and I end up with low back cramping and/or pain.  So I dropped to 115#.  Lucky for me, Niko was initially going to go light and I saw him eyeing my bar (that had the 135#) and suggested we switch.  Turned out to be the best decision for both of us.  Hard workout, but overall great.

In cat related news, these kitties below are currently available and ready for immediate adoption at the Animed Animal Hospital in Dedham, MA.  Spread the word and get these kitties homes!

photo 2 (10) photo 3 (10) photo 4 (4)

Functional Coaching

Saturday Team WOD

Yesterday was the Saturday Team WoD.  Teamed up with the awesome Beth, who just the previous week, was one of the lucky ladies at Craic that got their first dead hang pull-up.  10 women in all got their first dead hangs after a 8 week cycle of programming.  They are doing a new way of programming (no bands, among other things) and it’s good to see it all work out!

The workout was an AMRAP 20, where partner 1 ran 400 meters while the other partner did the following AMRAP:

  • 10 lateral bar burpees
  • 10 front squats (65#)
  • 10 pull-ups

I wanted to try to start running again, so after talking with Sara, decided to run about 250 meters instead, taking it slow.  Beth ran the whole 400 meters.  I also did ring rows instead of pull-ups.  This was a very MetCon focused workout, you were constantly moving and working for 20 minutes with no rest.  It definitely kicked my ass.  Beth was a great partner and we managed to get a solid round count of 7+15.

Sunday Bro-Session with Dizzle

 

Today, I started up some private sessions with Jarrod.  Our focus in these sessions are strength and mobility.   Since the next three months are about getting stronger and rehabbing my case of the left, these were perfect.

When he arrived, I saw him go to his cubby and grab the dreaded compression band.  I immediately had a look of panic on my face as it is not a fun mobility tactic.  And by not fun, I mean terrible torture.  He saw the look on my face, stuffed the band in his pocket, and said “You didn’t see anything.  Don’t worry about it” and then compared me to when he has to give Leif (his almost-three-year-old) medicine.  “Hey, Leif, Daddy wants to cuddle you!  Come here!”

One_Tube_Of_Cat

Compression Cat

We went over to where I was working out and he had me do some wrist mobility and then some shoulder mobility.  After that, he told me to stand in front of him and press my hand into his chest.  Thinking that this was some more wrist mobility, I obliged.  He then grabbed my arm and started wrapping the compression band around my elbow.  He tricked me!  I guess his experiencing parenting a toddler has prepared him for coaching someone like me.  I’m going to call it Functional Coaching.  Where your real-life experiences help you coach better 🙂 All I needed were belly rubs and a soothing voice and it would have been like I was three again.  Instead, I got some torturous bending and stretching and sage advice like “You don’t feel your elbow with your face, why are you making a face?”  By the time he was done, my hand had no color in it.  He finally took the band off…phew.  And then went to the other arm.  Ugh.   The video below is similar to what Jarrod did to me today (in case you have no idea what the heck I’m talking about).

After that, we tested my pull-up.  We did three assisted pull-ups (he pushed me up) and used that to gauge where I needed work.  Definitely lats and shoulders. And then we began the work:

The strength part consisted of three rounds of two couplets.

Couplet #1

  • 6-8 Single-arm bench press (15#, 20#, 25#)
  • 10 negative ring rows

Couplet #2

  • 6-8 Single arm tri-cep pulls (15#, 20#, 25#)
  • 6 negative push-ups

After that, Jarrod also has me working on metcon a bit – and had me do 10 minutes on the lovely AirDyne for AMCAP (As Many Calories As Possible).  I need to work on my pacing, I think I could have done more – but I ended up with 94 calories.

Looking forward to working with Jarrod on this for the next couple of months and seeing what happens.  I hope to get into the esteemed group of women that have their dead hang pull-ups at some point in the coming months.

Snatches and a Nice Rack

Sunday usually means session with Jarrod.  Today was no exception.  I was wiped after a long week of working out, today would have been day 9 in a row.  Last night before I went to bed, I watched some of the 2012 Crossfit Games where Rich Froning was dominating.  Then I dreamt that I showed up at Craic and Rich Froning was there and wanted to coach me.  He made me do 1 armed dumb bell snatches over and over again.  Jarrod showed up during the session as was irritated and snippily to me at the end “I hope you know you’re paying ME for this session,” while ignoring Rich Froning all the while.  

Then I woke up, ambled out of bed, and headed to Craic.  Jarrod was there, Rich Froning wasn’t.  We worked on doing an active rest session.  Jarrod wanted to do some mobility to improve my rack position, as getting my elbows through had been taking some time.  He wanted to compare my rack position before and after the mobility and here are the results:

You can definitely see improvement.  I won’t bore you with all the exercises that we did, but the most painful one is laying on the ground and putting the 45# barbell on your shoulder and rolling it back and forth.  It fucking sucked. I don’t even know what it’s called.  

Then we worked on snatch drops.  As I mentioned in my post earlier this week, I have a lot of trouble getting under the bar.  It’s all in my head and something I need to break through on.  We did the drops with just the 45# bar, and I had some troubles early on.  We did a few sets of 3.  The first one I did, I just fell backwards and dropped the barbell.  These make me SO NERVOUS.  I finally warmed up a bit and got through the sets.  They weren’t all pretty, but they did remind me that I can do them.  Then Jarrod added 20# to the bar for 65# snatch drops.  The majority of the time I muscled up the bar, but I had 1-2 good ones in there.  Too bad they weren’t kitty drop snatches.  Drop, then snatch.

Then we worked on some high hang cleans with 65# – all about fast elbows.  I’m getting a little better at it, but still tend to drop my elbows right before I drop down into my squat.  It’s very subtle, but it’s something that I’m aware I’m doing.  Fast elbows, nice rack.  Here’s some video Jarrod took of me doing one of the sets. He wanted met to wait two seconds at the bottom.  Just wanted to clarify so you didn’t think I was taking my sweet ass time with 65#. You can see some subtle differences, but those variations make the difference between a clean PR and a fail. 

Overall great session, just what I needed.  Tomorrow is a rest day.