Thursday I worked on overhead squats before the CrossFit class. My goal was a solid 3 sets of 5. I started with 135 lb., and the 5 reps were easy, so I moved up to 145. I got 4 reps on both sets. I lost the weight out front on the fifth rep both times. Sometimes at the bottom of the squat I don’t rotate the weight back enough, and a slight shift forward causes me to lose the weight. Overall, I didn’t feel super solid in these reps, and I couldn’t find a good line. On the positive side, the weight felt super light overhead. The group class was a fun challenge as always!
Friday I did AMRAP in 15 minutes of 50 double-unders, 10 dumbbell push presses (25 lb. per hand) and 10 GHD sit-ups. I completed 8 rounds. I sometimes go through phases where I struggle with double-unders, and I can’t pinpoint what causes the breaks in my reps. Most of these sets were broken, save for maybe two rounds. Prior to the workout, Mike and I said 7 rounds would be great, so getting 8 felt awesome.
Saturday was a rest day. Sunday we headed to the garage. I worked on some power cleans with Dale, just making sure my elbows were fast and I wasn’t being lazy with the speed under the bar.
Check out some video highlights HERE.
I was happy with how I progressed from start to finish. My elbows were slow to start, but by my last set things were looking much smoother. To finish, Mike let me pick my WOD. I decided to do a WOD I saw on CrossFIt Winnipeg’s site this week: 3 rounds of 35 double-unders, 25 push-ups and 15 chest-to-bar pull-ups. I finished in 8:38. My goal was to take no more than 3 minutes a round. The first round was sub-2-minutes, but the push-ups became pretty hard in the second and third round. I started breaking them up into 5s, then 3s. I want my push-ups to be so much better, but they have come a long way. The pull-ups were a good test for me, because the bar at the garage is square and thick, as well as a bit lower. I need to be aware of the low pull-up bar at CrossFit Winnipeg because it has always given me hell when I’m trying to kip!
One more week until competition time! The plan for the week is all set, and I’m excited to test my fitness against some other awesome athletes!
Here are a pair of videos from a session at Dale’s Garage.
In the snatches, Mike is working on keeping his weight back as long as possible and finishing with a vertical torso, and Crystal and Dale were smoothing out their pulls in the power cleans.
Winnipeg-The 2011 CrossFit competition season is here, and we have two events coming up fast.
The first event will be hosted right here in Winnipeg. The second will be a cross-Canada Internet competition where athletes will be able to use the web to compete against top athletes from all over the country, including 2010 CrossFit Games competitors Lauren Pryor, D.J. Wickham, Canadian Regional champ Dan Rogers and more top athletes.
We’re not sure how the Intergalactic Throwdown will happen yet, but once the details are available, we’ll pass them on to you. We might do the workouts at the Assiniboine Athletic Club or in a garage or … ? We’ll keep you posted.
Following those events, the sectional qualifiers for the CrossFit Games will be happening. Last year athletes travelled to Edmonton to compete, and this year we’ll be able to compete right here in Winnipeg. CrossFit HQ will release the workouts, standards and protocols, and athletes will be able to film the workouts and compete anywhere they choose via the Internet. The top competitors will move on to the regional level, where they’ll try to make it to the 2011 Games in L.A. More details will be available shortly, and we’ll pass them on to you.
If you’re interested in competing in these events, please contact Mike to talk about training and preparation. If you aren’t, keep coming to class to help push our athletes, and be sure to cheer them on as they compete!
For a little inspiration, check out one more Santa-does-CrossFit video:
30 box jumps
3 laps of bear crawl
30 kettlebell swings
10-Minute Team Workouts
Partner med-ball slams
Monday I did a quick WOD from the Canadian Regional: 50 double-unders, 10 burpees, 40 double-unders, 10 burpees, 30 double-unders, 10 burpees, 20 double-unders, 10 burpees, 10 double-unders, 10 burpees. It took me 5:23, and I wasn’t happy. My double-unders were terrible! I usually look at them as rest in a WOD, but when you’re missing them, they eat up time and energy. I am definitely re-doing this WOD and going sub-5. I crushed the burpees, which is the one positive I will take away from this.
Tuesday was a nasty number designed by Mike to challenge my strength in a met-con. The goal is to get me moving faster through the movements. The WOD was AMRAP in 8 minutes of the following; 5 squat cleans/push presses followed by 15 toes-to-bar. I finished with 3 rounds and 5 cleans. The toes-to-bar I broke up into sets of 5. My goal going forward is to always get sets of 10. Even if I need to stop kipping them and do singles, I won’t get off the bar until 10 reps are finished or I fall off! After the workout, I joined the evening CrossFit 204 class.
Wednesday I did more burpees! It was 25 wall-balls and 25 burpees for 3 rounds. It took me 10:33. I have no idea if this is a good time, but I did work really hard. The wall-balls are easy for me, but burpees never get easier. If they are easy, you’re not working hard enough. The first set for both movements was easy. The second set of burpees was immediately hard. I broke them into sets of 5, and took 3 to 5 breaths between sets. The goal was to just keep moving.
You can check out a few highlights of these workouts here.
One more double day until I taper down next week!
Mike’s note: At this point, the goal is really just to improve overall fitness and mental strength. The strength is there, and we just have to make it last longer, and Crystal has to get used to pushing through that burning sensation when she’s tired. We’re making great progress on both fronts, with a good test of our training coming up on Jan. 15 at the FrostFit Games.