Grace

I was pretty happy with how this WOD went.  I'm not a huge fan of Grace, it is a little boring.  I would rather do a long chipper style workout than a sub-5 minute WOD of 30 clean and jerks but at the end of the day I seem to always improve a little.

 

Date	Clean and Jerk	Time
13/09/2012	15	2:20
11/10/2012	17.5	2:36
15/02/2013	20	2:51
5/07/2013	22.5	3:10
22/01/2014	30	4:50
2/06/2015	25	3:07
21/12/2015	30	4:00

JT

I did this workout in August but somehow forgot just how much it hurt.  My arms don't want to work.

We had a 10 minute cut off this time, I should have scaled accordingly, my reps were horrible.  Unfortunately I didn't make the cut off so I have extroplated the data.

Date	HSPU	Ring Dip	Push Up	Time
26/08/2015	Box Pike	Purple Band	Knee	11:52
11/12/2015	Box Pike	Red Band	Full	10:42

Nancy

Today was Nancy which is:

 

Nancy, 5 rounds for Time:

400m Run

15 OHS 42.5/30kg

 

As we all know, overhead squats and me don't mix well.  That aside, I was really happy with this workout today.  When I reflect to where I was not that long ago with my back injury where I could barely overhead squat a 10kg bar, I'm stoked that I was able to perform this movement 75 times using the 15 kg bar.

 

The last time I did this I modified the OHS for back squats.

 

Date	OHS	Time
28/04/2015	30 (back squat)	20:30
2/11/2015	15	18:40

 

 

Coe

I did this one previously with Jardan when I was doing PT with her.  It was modified (I did SDHP with Jardan) therefore it is difficult to compare the actual results.

Coe:

10 rounds:

10 Thrusters 42.5/30kg

10 Ring push ups

To be honest, this was the toughest workout I have done for a long time.  It looks simple enough but it nearly broke me.  There was only 1 other lady and myself there on Monday so we had Tia's full attention and I am grateful because she pushed me through when I felt like I couldn't do another rep.

I am proud of the fact that I did the ring push ups, 2 days later and my triceps are still complaining.  I'm also happy that I did 25 kg thrusters.  I was very nervous about that weight and at about the 3rd round I want to strip the weight off but I stuck with it and completed every round.  I nearly cried and I tried to bargain with Tia by cutting down the rounds but she stood firm.

Date	Thruster	Ring Push Up	Time
13/01/2013	15	4	0:14:59
26/10/2015	25	5	0:22:42

2015 Regionals Chipper Workout

Date	Run (km)	OHS and SDHP kg	OHS Reps	Sit Up Scaling	Sit up reps
3/06/2015	1.6	10	33	Ab mat	100
21/09/2015	1.6	10	50	Ab mat	100
Date	Double Unders Reps	SDHP Reps	Box Jump Height	Box Jump Reps	Total Reps
3/06/2015	150	11			295.6
21/09/2015	150	50	16	99	450.6

It would be fair to say that I wasn't looking forward to this workout this morning.  Last time I did this I really struggled with the OHS, to the point where Tia suggested I just move onto the next exercise as my form was being compromised.  I finished the WOD only getting to the sumo deadlift high pulls.

I'm really happy with my progress.  The run was really good.  I managed to keep the other girls in my sights the whole time (normally I'm left for dead).  I felt like this was a big deal for me as I'm a very slow runner.

I chose to use a box to help me with my OHS form but perhaps the 16" box was a little too high as the overhead squats weren't too taxing.  I was stoked to do all 50 reps though!

I kept the same scaling for the sit ups as there is no way I would be able to do 100 GHD sit ups.  This section actually felt like a bit of a rest period and I didn't mind just trying to keep a reasonable pace.

I got a good run at the start of my double unders and then they went to shit.  I tried not to get frustrated and took the time to get my breath back but this is what slowed me down the most.  Anytime I had made up during the OHS and sit ups I lost it and then some in the double unders.

The sumo deadlift high pulls were pretty easy with the very light weight I was using.  My forearms were the limiting factor and I found I had to loosen my grip on the bar to try and give them a rest.  My forearms have been very tight lately.  As with the OHS I tried to do sets of 10.

I hadn't set up plates for my box jumps as I didn't really think I would get to it.  I chose to do step ups on the 16" box.  This was another one where I could just switch off and try and maintain a pace.

We had a 30 min cut off and I missed it by 1 rep.  So frustrating!!!  Of course, my brain went to the areas where I should have done better ... the rest breaks that I took that I didn't need.  The double unders let me down.  I think I could have finished it if I was able to string more together.  All that aside, I'm still happy with how much I improved since June.

Eva

Today was Eva.  I've done this one a couple of times already so had some data to compare although I knew I was going to have to scale this one heavily as my forearms are still giving me some grief.  After talking to Tia I decided to do ring rows instead of banded pull ups.

I got into the third round and felt my hips and back start to tighten up in the run and kettlebell swings and decided to finish off the round there.  I feel like I'm fallling apart at the moment!

Date	Time	KB Swing Weight (kg)	Pull up Option	Rounds
18/06/2013	24:25:00	12	Blue band	3
12/01/2015	40:00:00	8	Purple band	3 + 800m + 32
27/08/2015	27:44:00	12	Ring Rows	3

JT

Today was the hero workout JT.  It is an upper body burner of:

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

I was thinking of doing the ring dips and push ups RX'd but I'm glad that Tia suggested that I used the purple band for ring dips and I did 3 full push ups and realised there was no way I could do 42 more so went to knees.

I'm shattered and my shoulders and forearms feel like jelly.

Date	HSPU	Ring Dip	Push Up	Time
26/08/2015	Box Pike	Purple Band	Knee	11:52

Isabel

Today was Isabel.  Prior to the workout we worked on our snatch technique and then working up to a heavy 1RM.  I find snatches tough.  I struggle with back and shoulder mobility and, as with the OHS, I can't get into the squat snatch position well.  I was happy to be able to get into the squat snatch at a lower weight but as soon as it got a little heavy I had to power snatch.

We then went onto Isabel.  I looked up my previous score and decided to stick with the same weight and try to beat my time.  As with all benchmarks I was very nervous before we had to start but was fine once I got into it.  I tried to stick to sets of 10.  I have to work on catching in a partial squat.

Date	Snatch	Time
30/01/2014	20	2:13
24/08/2015	20	1:52

Fight Gone Bad

It has been awhile since we have done this one individually.  I know we have done versions of it and we have also done it as part of a team but I don't have many records of having done it in a very long time.  I actually quite enjoy Fight Gone Bad, it is really tough but the cycles seem like they go quickly.

I decided to go with the 4 kg wall ball again just because I wasn't sure how I would go with the 6 kg.  I think I need to progress to the 6 kg one when we have a workout with a smaller number of reps.  I also chose to RXd the sumo deadlift high pulls and push press.  My box jumps was 2 x 20kg plates + 1 x 10kg plate which is higher than I did last time.  They felt pretty good and I think I need to increase my height.

My final score was slightly less than my previous attempt but I increased my weight by 10 kg as well as increased my box jump height so I'm pretty happy with my result.

Date	Reps	Wall Ball	SDHP	Box Jump	Push Press
2/02/2013	222	4	15	7	15
19/08/2015	215	4	25	8	25

Jackie

This seem a favourite in our programming as we do it on a fairly regular basis.  Personally, I'm not a fan but I think it is because I had a bad experience previously which has been permanently etched into my brain.  I had to push myself to go today.

Part A was an EMOM of 5 front squats.  I went fairly light today and tried to work on my squat technique.  It has been noticed that I favour my right side when squatting as my hip flexors are very tight (the joys of having a desk job).  I am working on my mobility as well as getting massages but I also need to train my body to squat evenly.  I started the workout at 25 kg and increased my weight every 3 minutes finishing at 32.5 kg.

Part B was Jackie.  I can safely say that I wasn't looking forward to the row and thrusters after Part A but I was reasonably happy with how I went.  Rowing is not my forte but I tried to maintain a consistent stroke rate.  I broke the thrusters into sets of 10 until I got to 30 reps and then broke them into 5's.  I tried to minimise my rests but I think this is something I can continue to improve.

I hadn't recorded my last attempt at this WOD into my phone therefore I had an old time and scaling to go off.  I chose to use the purple band with my pull ups not realising that we did this WOD a few months ago and I did an orange band that time.  The pull ups felt okay, I know I wasn't getting into the superman position particularly well as I have mobility issues in my back and shoulders and my forearms tightened up as they are doing everytime I do pull ups which affects my grip.

I finished the WOD nearly 50 seconds faster than my last attempt with the same scaling.  Got to be happy with that!

Date	Time	Thruster Weight (kg)	Pull up Option
19/01/2013	13:22	15	Green band
14/06/2013	12:57	15	Purple band
11/05/2015	14:06	15	Orange band
17/08/2015	12:08	15	Purple band

The Chief and Michael

We recently did one of my favourite WODs 'The Chief'.

Date	Rounds	Power Cleans	Push Ups	Squats	Clean Weight	Push Up Option
23/04/2013	22	0	0	0	25	Bench
20/01/2014	22	3	6	3	30	Bench
23/04/2014	17	3	1	0	30	Bench
7/07/2015	17	3	6	3	30	Full

While it isn't my best effort, I'm still happy that I did full push ups on this one with a result that was consistent with my previous attempt (although I was injured the last time I did it).

Yesterday we did Michael.  Considering this has 3 rounds of running 800 m, I actually don't mind this workout.  I think it is because I set a pace and just put my head down and get it done.  In saying that, my time was exactly the same as my last effort.  I felt really happy with my sit ups and back extensions and did them unbroken which means I need to push myself harder in the run leg.  I have gotten myself into a comfort zone with my running and set a slowish pace that I know will get the job done without taxing me too much for the rest of the WOD but pushing myself will make me fitter in the long run.

Date	Time
12/07/2013	22:31:00
23/01/2014	24:37:00
9/10/2014	22:57:00
21/07/2015	22:57:00

Annie

I went to the gym last night as it was just shoulder press work with an Annie finisher.  It seems as though the coaches are pushing us a little as Annie once had a 15 minute cut off but it has been changed to 10 minutes.  I had a bit of a hissy fit at this point because the last time I did  this workout I was over 10 minutes.  Annie is often the first benchmark that people can do RX'd and I feel like they are taking that away from those of us who aren't the elite.  I decided to attempt it RX'd and not get upset if I got cut off.

I needn't have worried because I made it with seconds to spare and got a PB for the time - maybe I need to get cranky before every benchmark WOD.

Date	Time
8/04/2013	12:00
8/07/2014	9:50
31/12/2014	10:15
3/03/2015	9:38

YES!

Today we did a repeat of the Open WOD 14.4.  Last year I completed the 60 calorie row and got 22 of the 50 toes to bar done, today I had the choice of scaling and getting through more of the workout or going RXd and trying to beat my score.  I had already decided to try to beat my score, I think I would have regretted it if I didn't although I'm not sure how I would cope if my score was worse.

I remember the pain and the tears of last year, and, yes, there were plenty of tears as I struggled through the T2B.  I was no-repped a few times, my shoulders were sore and wanted to quit.  This year was a little different.  I still hated the row as I'm quite slow but I tried to find a pace and stuck with it.  As usual, I was the last off the rower.

The toes to bar were challenging.  I got a few out first up but soon went to just getting 2 reps out at  a time and before I knew it I went past my score from last year.  By the time I hit 40 I was doing it in singles and I finished with 48 reps.  That is an improvement of 26 reps ... more than double my previous T2B score!!!  I am so happy (although there is a little twinge of "why didn't I get 2 more reps and get to the wall balls").

Date	Reps
24/03/2014	82
11/02/2015	108

Baby Steps

It seems like the combination of physio, massage, mobility work and various core and glute exercises are finally doing some good.  Today we had a repeat of the Open workout 14.2 which is the one where I got a big, fat 0 ... 3 attempts at this workout last year for a score of zero, zip, zilch, nada.  The thing I learnt about myself last year was that I despite failing over and over I don't give up easily.

When I saw this WOD posted yesterday my heart sank.  I haven't done overhead squats in awhile as it puts a lot of pressure on my thoracic and lumbar region.  The OHS is an amazing exercise as it uses so many muscles but it's a bitch when you lack mobility.

I decided that today was the day to attempt overhead squats again.  I need to attempt these exercises at a low weight to gauge how my back is feeling and to start building strength again.  My scaling was going to be just the 10 kg bar and try and get through to at least the 3rd round.

I also chose to do ring rows as it is time consuming getting in and out of the bands for the pull ups.  It also made it faster as I set up right next to the rings.  There is also a belief that banded pull ups can be counterproductive with building strength for unassisted pull ups and that we should be doing ring rows.

I was happy with how today went.  I got into the third round with a final result of 120 reps which equates to 62 squats (and I only had to repeat 1 due to lack of depth).  This is what my body and mind needed, I needed to do this at a low weight and do lots of reps - don't get me wrong, it was really tough ... I wanted to quit, it was exhausting both mentally and physically as I focused on getting the correct depth and staying on my heels, my shoulders were burning as I went from squats to ring rows ... it wasn't easy but I did it!

Date	OHS	Pull Ups	Reps
10/03/2014	30	Unassisted	0
9/02/2015	10	Ring Rows	120

Fran

The physio seems happy with how my back is going and I can start getting back into exercises that I haven't done in awhile except for deadlifts as they cause the most pain in my hip and lower back.  I'll keep stretching and doing mobility work and hopefully that will improve with time.

Yesterday was Fran.  I haven't done thrusters in awhile as it put a lot of pressure on my spine, particulary the overhead movement, and with that in mind I chose to go really light.  It is incredibly frustrating as the last time I did Fran I was 2.5 kg off doing RXd and now I'm doing 10 kg.

Stupidly I decided to do unassisted pull ups to make up for the fact that I was doing such a light weight, not taking into consideration that I have gone backwards in my pull ups as well (at least 2 bands on a good day).  I regretted that decision from the get go.

So here are the negatives from the workout:

• I have gone from 27.5 kg to 10 kg thrusters
• I didn't make it under the 10 minute cut off
• As I fatigued I totally lost my kip, I couldn't drive with my hips at all and I wonder if it's connected with my weak core.

The positives

• My back felt really good at the end of the WOD.
• I did 45 unassisted pull ups, they were pretty ugly but I did them
• I finished the workout, I didn't want to but I did it.  It really hurts to get cut off but to keep going when the clock stops gives me a sense of some sort of accomplishment, like it was a horrible, horrible workout but I didn't let it beat me.
• Even though I feel like I've made a massive step backwards, it has given me that hunger to improve.  I need to start working on my kip so I can make it through a workout.

Date	Time	Thruster Weight (kg)	Pull up Option
19/09/2012	4:20 (reps 15, 12, 9)	15	Blue Band
21/12/2012	8:50	17.5	Green Band
27/05/2013	7:20	15	Orange Band
13/01/2014	8:13	22.5	Orange Band
22/07/2014	9:03	27.5	Orange Band
6/11/2014	10:02	27.5	Red Band
3/02/2015	10:30	10	Unassisted