katie
Junior Member
Posts: 78
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Post by katie on Mar 19, 2011 15:18:42 GMT
Friday - Cross Box I LOVE Cross Box - it is great fun - you get to really interact with everyone and it kicks your ass. My arms and even my hands are sore/tired today! I can't even begin to remember all of the combos that Alex put together for us, but the part that I CAN remember is the little mini wod in the middle where we had to do three rounds of bear walk (down adn back the length of the box twice) followed by kettle bell swings (for as long as it took your partner to bear walk that distance) followed by 30 squats. Oh wait, and we had to start with 30 squats too. It was great, and as I said, I am sore today! Really looking forward to the Oly workshop tomorrow - and hopefully I'll be able to move on Monday
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katie
Junior Member
Posts: 78
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Post by katie on Mar 19, 2011 15:19:26 GMT
THanks Jules! Can't wait for it! And you have really reassured me Mark...hmmm....
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katie
Junior Member
Posts: 78
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Post by katie on Mar 21, 2011 12:05:18 GMT
Sunday - Oly workshop CFR hosted another great Olympic lifting workshop feature Koing Chea, British champion and all-around super strong guy! This was my first taste of a CFR based workshop and I LOVED it! I learned so much, and am SUPER sore today The day began with some snatch work. We were taught to break down the movement and actually learned it 'backwards'. This method meant that we really understood the movements before we put them all together to form the snatch. We literally spent an entire morning learning how to snatch properly - it was excellent. The afternoon was spent working on the clean, jerk and then the whole combo together. This was awesome - again, breaking down the movements made it so easy to understand each integral part of the lift. I can't even count how many reps we did over the entire day, but I'm guessing it was in the hundreds - five and a half hours of pretty much constant lifting meant that I really got into the groove of the lifts. I have some PBs from the day too which is exciting, and I think that when I am 'fresh' (i.e. haven't already been lifting for three or four hours) I could improve the marks I met. I managed a 55kg jerk, 45kg clean and jerk and a 35 (or 40)kg snatch - I can't quite remember what I was snatching actually - but it was around there somewhere! Because the focus of the day for me was technique I wasn't really paying attention to the weight until near the end of the session when I discovered that I really loved the jerk. I felt very strong and got myself up to 55kg - and as I said, I reckon I could get more I spend last night lifting in my sleep and nursing a slightly damaged shin - note to self, do NOT drop 20kg bar on shin, EVER; and of course I am quite sore today. My thighs are what hurt the most - must have been the 1,000 squats I did yesterday! every movement more of less required some form of a squat, so my thighs are definitely feeling it today! Cannot wait to get back to the box and try out my newfound technique and start looking at getting that body weight snatch everyone keeps talking about
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katie
Junior Member
Posts: 78
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Post by katie on Mar 21, 2011 21:02:59 GMT
Monday night - post Oly workshop and my legs were SORE - so I got to the box an hour early so I could stretch. Started to feel a little better and then I tried skipping..that hurt my shin more than anythigng (after dropping the 20kg bar on it yesterday) - squats were painful natrually, but then we moved onto 5 sets of 5 press - 30kg for me, not too bad, one to work on, and then we did some deadlifting - 5 sets of 3 reps. Did a warmup at 70, three sets at 80, one set at 90 and then I thought I'd try for 100 and got it!! WOOHOO!! new PB for me now for a much needed rest tomorrow
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Post by feeno on Mar 21, 2011 21:04:20 GMT
Cor Blimey...
Impressive numbers.
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Post by markt on Mar 21, 2011 21:53:51 GMT
Fantastic work Katie!
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katie
Junior Member
Posts: 78
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Post by katie on Mar 25, 2011 6:42:29 GMT
Wednesday was a repeat of a WOD that we did a few weeks ago - 7 deadlifts (at 50%), 14 pistols and 21 doubleunders (or 42 singles) AMRAP in 20 min. I got 11 rounds plus a set of deadlifts! I did, however, do singles, as my shin is still really sore from dropping the bar on it this past weekend. Still, I was pretty pleased with this! and my butt is suitably sore from the pistols today! Looking forward to boxing tonight and then re-WODing tomorrow! eek!!
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Post by Mister_C on Mar 25, 2011 9:57:13 GMT
Nice work Katie. I've not done the Open WOD yet, so I might just join you for it tomorrow morning.
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Post by markt on Mar 26, 2011 9:11:23 GMT
Quality week Katie!
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katie
Junior Member
Posts: 78
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Post by katie on Mar 28, 2011 7:10:20 GMT
Friday Cross Box - I LOVE this stuff great fun and a great workout. Alex threw in a mini Annie as well which added a nice extra dimension to the session!
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Post by jules on Mar 28, 2011 8:34:57 GMT
Great work Katie.....
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katie
Junior Member
Posts: 78
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Post by katie on Mar 28, 2011 9:44:19 GMT
Saturday - Open Gym and Games WOD attempt no. 2!! I love Saturday sessions - the atmosphere is just wicked This was great as there were eight of us looking to re-do our WOD attempt for improvement. I didn't have a chance this week to practice my double unders at all, so I was not overly confident that I would be able to improve my effort much, as these really held me back in the first attempt. I made the unfortunate discover that the Buddy Lee rope works really well for me (figures, most expensive d**ned thing) and so I borrowed one for my attempt and managed to get a whole extra set of double unders plus one snatch on top of my original score! I still think I could do better, but I am keen to move onwards and upwards and am starting to get all excited for the second WOD to be released! Everyone did an awesome job on their WODs - can't wait for round two!!
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katie
Junior Member
Posts: 78
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Post by katie on Mar 29, 2011 8:50:47 GMT
Monday - Squats and Farmer's Walk
This was a fun session - breaking up into groups so we could all do the WOD meant that we got to cheer each other on. But before the WOD we did 3 sets of 5 reps (back squat) - I worked at 55kg; not too bad, because of the higher reps I kept the weight a little lower.
So, the WOD: 40m farmers walk (20kg kettlebells) 7 swings (20kg k.b.) 7 burpees 7 rounds for time. I did it in 8.23 - woohoo!! was hoping to do it a little faster, but I didn't jog up and down doing the farmers walk until the last round - should have done it the whole time but hey, it was definitely a MONDAY.
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Jay
Junior Member
Posts: 60
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Post by Jay on Mar 29, 2011 18:28:28 GMT
nice work mate, Claire said it was a great session on Monday., shame I missed it
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katie
Junior Member
Posts: 78
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Post by katie on Mar 29, 2011 19:27:57 GMT
we need to get you guys a free babysitter so you can both come - either that or a padded room to keep kids in
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