Scared out of my mind and excited

I was a little sore this morning in my shoulders, which I’m guessing is from the ring dips yesterday. I did end up walking 18 holes of golf yesterday on a pretty tough walking course, so it was a good slow-paced calorie burner. Last night when I looked at the WOD for today I was scared out of my mind and excited at the same time. It’s hard to explain unless you’ve done CrossFit.

Warm-up

  • 2x Band Work
    • 15 Baby side steps each way
    • 10 Press
  • 2x
    • PVC Bergener warm-up
    • PVC Shoulder mobility

Strength

4 sets

  • Clean 1.1.1.1 (10 rest between each rep)
  • 30s Rest
  • Max HSPU
  • 2m Rest

For the cleans I did 95#, 115#, 135#, 135# and it was all I could handle at the end. I think I’m still lacking the technique to get that explosive movement with my legs and hips to get the bar up and floating. I’m also still too slow getting under the bar and with my elbows. This was the first time I tried real HSPUs. I was able to get up on the wall without a problem and I used 3 ABMATs under my head. It wasn’t a very far movement, but it was a good place to start. Next time I think I can try with 2 ABMATs instead. I was able to do 9 in a row one of the sets.

WOD
3 Rounds

  • 15 Deadlifts
  • 12 Hang Power Cleans
  • 9 Front Squats
  • 6 Jerks

Wow! Now you can see what I was afraid of. I was trying to decide on 95# or 105# and was glad I went with 95#. Hanging on to that weight through all of the reps and moves is exhausting. At the same time, you don’t want to put the weight down because you have to use that much more energy to get the bar back up and continue where you left off. I tried to keep my breaks really short and push myself. It paid off because I was the first person in the class to finish in a time of 11:45! Of course it’s all relative, but I felt pretty good about it. One of the girls that does competitions was in our class today and she used 17.5# 5# more than me, so that puts me back in my place real fast. She’s just a little thing too. (I forgot that most women use a lighter and shorter bar, so now I don’t feel quite as bad about my weak ass.)

It was my first time wearing the Inov-8 Bare-XF 210 and they felt great. They feel considerably lighter than the Inov-8 F-Lite 230’s I have been using and I can really feel my feet in these shoes. I’m glad I made the purchase. We didn’t have any type of run in today’s workout, so we’ll see how they feel in short runs before I can make a full recommendation.

My legs have been really sore since Thursday…

My legs have been really sore since Thursday when we did front and goblet squats. I almost collapsed when I got out of bed on Saturday that’s how sore I was. It doesn’t help that I went hiking on Friday and walked 18 holes of golf each of the last two days. Who needs rest days?

I just got back from the Olympic lifting class at CrossFit Full Strength. I’ve really wanted to check it out, but this was the first time I could make it. Two weeks ago I was in Mexico and last weekend I was recovering from getting sick there. John, the Olympic lifting coach, was a key member of the 2005 Team Arizona Junior National Champions, so it’s a great opportunity to learn from him.

I got warmed up with a 500m row and then we started working on the snatch. To be honest it’s kind of a scary looking exercise because you are taking a barbell and weights from the ground to overhead in one fluid, but complex, movement. I’ve never done a snatch in my life so I got some special attention. I was able to learn the basics of the snatch quicker than most people I guess. John was impressed with how fast I picked it up and said it takes most people quite awhile. Of course I still was doing a lot of little things wrong and have a lot to work on. Felt good overall though and it’s not really as scary as it looks.

After the snatch, we moved on to power cleans, which I’ve done several times now in class. It was good to have John give me some tips because the clean in probably the exercise I feel the least comfortable with. In the back of my mind I fear the barbell is going to smash me in the face or smack my chin. It’s probably because of this that I don’t have the fast elbows yet when I get under the bar. It’s a work in progress for me.

I’m really glad I went to this class and I’m going to try and make it every week. Getting better technique will help me improve my strength and endurance, but will also make it safer for me to do the lifts and CrossFit WODs involving them.