I coached at CFD yesterday, and was pleased that 4 attended the Endurance WOD: Britt, Chris, Jamelle, and Kristen. Single unders, 200m sprints, and power KB swings. Fun, fun, fun. I then coached the 10 and 11am sessions. Dave, I began with the partner WOD, and there was little time left for box jumps and broad jumps. I’m sorry! I truly enjoyed coaching, and the athletes seemed to enjoy the workout that I developed.
I had to force myself to set aside The Hunger Games late last night so as to get some much needed rest. I will admit that I feel like a teenaged girl – not because I’m reading the book, but because I’m enjoying it so much. Sigh.
I expected my abs to be sore yesterday and/or today after completing 80 GHD sit-ups this past Saturday. They aren’t. My hip flexors, however, are very, very tight – as they should be.
I arrived at CFZ at a very dark and early 5:30 and spent much time on mobility and flexibility. Uhm, my bicep/shoulder injury seems to have worsened in one regard: I can’t press. This became apparent when I attempted to press a 45# bar and was unable to get the bar even up to eye level. I wasted time setting up and putting away the rack. MK asked, “Still hurt? What will you do instead? How did handstand pushups feel Saturday?” So many freaking questions… I informed him that HSPUs felt fine. He suggested negative HSPUs. He then went on and on about how smart he is for suggesting. I quickly lost interest and stopped listening. I completed reps of 3 using 25 (2″), 45 (3″) , and 45 + 25# (5″) plates. I recorded, and discovered that I need to focus on not hyper-extending. I’m much more likely to do so as I progress through a set.
X Ring Dips
X KB Swings
X Hang Power Snatches
X: On the first round for each movement, you will perform as many unbroken repetitions as possible. For rounds 2 and 3, you will perform the same number of repetitions for each exercise (in as many sets as necessary).
I looked at the clock and it was about 6:47. I knew it would be difficult to finish the workout as truly prescribed within 12 minutes, particularly since it included over a mile of running, so I quickly established one goal: Complete first 2 rounds unbroken; thus, I wouldn’t do any movement to failure. As I was sharing rings with Chad, I completed r-arm 35# kb snatch, rings dips, and then 52# American KB swings. I completed 20, 15, and 25 reps rounds 1 and 2, and broke snatches into reps of 14 and 6, ring dips into reps of 10 and 5, and KB swings into reps of 15 and 10. I completed the workout in 16:47.
I’m experiencing one of my “uninspired” phases, and may take a week or two off from CrossFit.