Tuesday, June 11, 2013
Since I've started CrossFit, my gym's membership has grown a lot. Classes have gotten bigger and they've even added a second coach to the evening classes to make sure people still get the same amount of attention. It's been a long time since I've been in a class of just three people. I was even in a Sunday morning class with just one other person, but that was about a year ago. I've been frequenting the 9am class for a few months now and it's consistently a 6-8 person class, plus or minus a few depending on the day.
So I was pretty surprised when I showed up at 9am and I was all alone!
That has never happened before! It was even stranger because the owners and some of the other coaches usually work in the office in the morning, so there were 4-5 coaches in the building and then me.
I was kind of afraid it would be super awkward, especially because it wasn't even the usual 9am coach. I've had this coach a few times a long time ago , but he's been coaching at our other location for the last 8 months or so and I only go over there for Oly class.
The strength portion was Power Clean 5x3. I worked up to 98# and the coach helped me with my technique a lot. When it gets heavy, I have trouble getting under the bar/having fast elbows. I pull it up more than high enough, but then just drop it. I made some good progress on fixing that today.
The WOD was:
4 rounds for time:
15 dumbbell hang power cleans (Rx25#)
15 dumbbell step ups (Rx= 20", 25#) DB in front rack position
300 m row
I definitely would not have even thought about doing this Rx, but the coach convinced me to at least start with 25# and we had 20# out in case I wanted to drop down later. At first, the step ups were the hardest part, but as I got tired, they became easier than the HPCs. If you have never tried DB step ups, they are a lot more awkward than they sound! I think I finally figured out the best position during the 3 round. If I had been doing this alone, I definitely would've quit after 3 rounds, but the coach really pushed me through. I finished in 19:12. This was a lot slower than all the other times on the board (13-16 minutes), but I'm so glad I did it!
Afterwards the coach told me "You're stronger than you give yourself credit for." I think that is something I've been struggling with a lot lately. I need to remember this!
I did yesterday's WOD too. We started with 3x5 back squats, which I did at 133#.
Then the WOD was:
200 M Run
30 WB Shots
200 M Run
20 WB Shots
200 M Run
10 WB Shots
200 M Run
I finished in 13:39. It was harder than I thought it would be. WB shots + running was brutal. I have just been sucking at running lately. I want to get some longer runs (well, not that long, like 2-3 miles) in more often, with some sprints too.