Got in a few minutes early so I rowed an easy 3 minutes (20 s/m) then did a little foam rolling. Once class started, I got sent back to the rower for another 3 min, but pushed it to 30 s/m for the last minute. Then we did some PVC drills to warm up the OHS. THEN, warmup 1:
- 15 sec L-sit (rings)
- 10 Games-standard Pushups
- 5 Strict pullups to 10 Kipping pullups
Repeat 3x.
Overhead Squats:
- 3 x 95lb
- 1 x 135lb
- 1 x 155lb
- 1 x 175lb *FAIL*
- 1 x 175lb
- 1 x 195lb *FAIL*
- 1 x 195lb (PR)
I had more in me, but I ran out of time. Wasn’t sticking my butt back enough for a lot of these reps and once I got the cue it felt much stronger. Also need to focus on externally rotating my femurs to keep my feet from rolling in.
10 min AMRAP:
- 30 Double Unders
- 15 Overhead Squats (95lb)
Score: 4 rounds + 4 OHS. I’m really rubbish at OHS. First set was unbroken, the rest were broken in 2. Had lots of fails when I lost my position, which gets frustrating.
We ditched the standard warmup today in favor of some mobility work and partner medicine ball drills. I used to do a fair bit of these types of drills in kung fu class, so it was easy peasy for me (and not much of a warmup). After that, just prepped for some OHS and got to it.
WOD:
- 10 Overhead Squats (135lb)
- 50 Double Unders
Repeat 3x
Time: 12:54. The good news is that my foot felt fine. The bad news is that this should have been about a 5 minute workout for me. To put it in perspective, I finished the first round in 1 minute with everything unbroken. The second round I had to do 3 sets to complete the OHS, DUs were 25/25. Third set had 7 (seven!) failed attempts where I cleaned the bar up, got it behind my head, push pressed it overhead, only to fail to complete a single rep. My form just broke down and it was a real mess. Last set of DUs was unbroken.
I think the past few weeks of training has really exposed the main weaknesses in my crossfit game: muscle-ups, handstand pushups, and overhead squats. I’m formulating a plan to focus on these for the next 30 days.
Another awesome private session with Coach Fox tonight. Warmed up with 3 min on the rower and then we spent a fair bit of time on rolling out the legs, chesticles, and doing some couch stretch to prep for overhead squats. Then we did some scap pushups with my feet on a box (very small range of motion, but tough) and some mid-lat pullups (ditto). Did a few light sets of OHS and some basic running drills to prep for the WOD.
Nancy:
- 400m Run
- 15 Overhead Squats (95lb)
Repeat 5x
Time: 14:54. Fox wasn’t lying when he said all those OHS will eff your running form. I followed his advice and treated the runs as active recovery from the squats. Splits ranged from 1:30 - 2:20, which is crazy slow. I was able to get the first, second, and fifth sets of OHS unbroken. Split set three into 10/5 and set four was a mess at 7/4/4. When I was able to slow down and lock my breath, I was much more stable and didn’t lose the weight.
I booked a private session with Coach Fox to address some of my weaknesses. There are plenty of things that I need to practice, but I felt like I needed some dedicated one-on-one coaching on the deadlift, overhead squat, and muscle up. Tonight was the first session and we focused on the OHS. After some light warmup, Fox watched me do some PVC OHS from every angle, then rowed an easy 3 minutes (22 s/m) and some mobility work on my lower legs (more on that later).
Overhead Squats:
- 5 x 45lb
- 3 x 95lb
- 1 x 135lb
- 1 x 150lb *DEPTH*
- 1 x 150lb
- 1 x 165lb *FAIL*
- 1 x 165lb
I had a few failed reps in there due to bad form. The weight was manageable when my form was locked in. Gotta keep thinking knees out. KNEES OUT!
WOD:
- 7 OHS (85lb)
- 7 Chest-to-bar Pullups
- 7 Ring Dips
AMRAP 7 minutes
Score: 4 rounds + 1 ring dip. Ring dips were definitely the limiting factor. All sets but one of OHS were unbroken, all pullups were unbroken, only the first set of dips was unbroken.
The good news after this session is that my hamstrings don’t seem to be overly tight and probably aren’t my limiting factor in all things squat-related. Fox seems to think I just need to do a better job of keeping my knees out and address some mobility issues in my lower legs.
Homework: get a lacrosse ball, do some work on my calves (near the dreaded triple yin crossing) and the outside of my fibula. Should take about 6 minutes/day (90 sec in each spot on each leg).
Warm up 2:
- 30 sec Front Plank
- 30 sec Supine Plank
- 10 Reverse Lunges / Leg
- 10 Ring Rows
Repeat 3x
Spent a bit playing with forward rolls from the floor, from standing, and from a handstand. Then got into some OHS prep.
Overhead Squats
- 10 x 45lb
- 5 x 75lb
- 10 x 95lb
- 20 x 115lb
The goal was to hit a heavy set of 20 reps. I think this weight was good because it was pretty difficult. My wrists were screaming by the end of the set and I really had to work for the last 3 reps.
Open gym, so I warmed myself up with some jump roping and some light DROMS. Then since I felt like I haven’t done them in 6 years, some OHS.
Overhead Squats:
Then I strapped on a weighted vest and did yesterday’s WOD - 21, 15, 9:
- Pullups (40lb)
- Burpees (40lb)
Time: 8:33, though I spent a good chunk of that time fiddling with the damn vest. It unvelcroed during my first set of pullups and never felt right after that. Having the vest flop to my sides during the burpees made this even slower going than it should have been. I’d like to try this again with a properly attached vest.
