The Farewell Post

I have been writing and re-writing the introduction to this post for the past half hour.  There just isn’t an easy way to say goodbye to the Ronin crew.  I went back yesterday for my final metcon and for a chance to say good bye and good luck to those who were there.  Thank you Ronin — all the coaches and fellow members — for welcoming me into the family.  My only regret is that I didn’t manage a strict or kipping pull up while I was with you guys, but know that I did get over my fear of being inverted and managed to kick up to a handstand back in the old HQ.  Because of that, Ronin will always hold a special place in my heart…well okay, there are more reasons, but that’s one them 🙂

Strength:  1RM Front Squat (stuck with L1 30kgs to save energy for Cindy — I needed it!)

Met Con:  “Cindy”
20 minute AMRAP
5 pull-ups (blue band)
10 push-ups
15 sit ups

Although I didn’t manage to PR this Cindy,  my 13 rounds + 5 pull ups + 10 push ups is just 10 squats shy of my previous Cindy but this time, I had blue bands instead of green and I didn’t revert to box push ups even when I was close to giving up on those push ups.  In my head, I was still  ringing that PR bell!

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Ouch.

I am in pain.  I went back to Ronin Crossfit on Monday to resume my 3x a week schedule and now I’m feeling the effects of being away from Crossfit for so long.

Monday
Strength:  Power Cleans 5×1 (35kgs)
WOD:  21-15-9
Deadlifts (45 kgs)
Burpees

Tuesday
Strength:  Snatch + OH Squat 5 x 1 (20kgs)
WOD:  “Death by Power Cleans” (30kgs)
minute 1 – 5 power cleans
minute 2 – 6 power cleans
minute 3 – 7 power cleans
and so on….until you can no longer do the prescribed reps within the minute.
Score is the last minute you did all reps required.

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Keeping Up

So, I signed up for this Live the Code Challenge at Ronin, right, and the recommendation is to workout 4x a week.  Unfortunately due to schedule and various other excuses reasons its turning out to be “lucky if I go thrice” type of thing.

But no matter, I will have to make sure that when I do go and workout, that I make it count.  And perhaps, that I blog about it as well as that helps me keep track.

So yesterday, Jan 30, I had to use open gym time to register my “Cindy” performance.  Having done this once before months ago, I was curious to see how much I’ve improved, if I had at all.

WOD:

“Cindy”
20 mins AMRAP (As Many Rounds As Possible) of
5 pull ups (green bands)
10 push ups
15 squats

My previous performance in July 2011 was 9+ rounds on the green bands for pull-ups and using box push ups.  This time, I was still on the green band (At one point I had moved on to blue, but laziness means I’m back on the green) and I only did box push ups on my last 4 rounds, the rest of the time I was doing proper “plank” push ups.  I decided to go on the box when I felt that I was “snaking” on the push ups.  At first I thought I’d go do the knee thing for push ups, but decided against it.  I knew that the box would still force me to keep my midline tight.  I struggled and I had some pretty good pain faces for sure, but I managed.

The result:  13+ rounds!!!  I was 5 squats short of 14 rounds because I was struggling with the push ups.  But hey, that’s a big improvement right there!  Definitely happy with that.  Let’s see what happens in about 4 weeks.

Today’s workout had a bit of last Saturday’s so I thought about the proper weight to use quite a bit…

WOD:
3 Rounds for Time —
10 clean and jerk (25 kgs)
10 burpees
30 double unders/90 singles (singles for me)

When I did power cleans last Saturday, it was that and situps for 21-15-9 at 28.5 kgs.  I was tempted to keep that same weight today, but I realized that adding the push jerk to the clean and burpees on top of that…I thought I should cut back a bit.  I’m glad I did because doing burpees when you’re battered by 10 c&j’s is not nice.  Not at all.  I felt like I was crawling just to get up from the floor.

8 minutes and 47 seconds later, I was out of breath and done with the WOD.  It felt good, it felt right, so I think the weight decision was a good one.

New Year, New PRs

As I got ready to leave for the gym yesterday, I realized that I was about to have what would be the highlight of my day.  I had been stuck at home all day, barely even able to get a proper meal in because of all the work that needs to be done that I was welcoming stepping out and doing something to get my mind off work.  I think this helped keep me going at the gym, particularly since we were doing Crossfit Total as part of Ronin Crossfit‘s Live the Code Challenge.

Warm Up:  Skip rope 5 mins, bootstrappers, rollovers, leg swings, walking lunges

WOD:
Crossfit Total
find your 1RM Back Squats
find your 1RM Press
find your 1RM Deadlift

I had prepared my workout journal beforehand and had my previous numbers on all three.  My goal was at least to achieve the same 1RM as I knew I hadn’t been working out religiously.  It took us more than an hour to finish as I think everyone was cheering each other on and pushing them to get their best numbers — I certainly saw Aoife and Niamh push their limits and its always nice to see ladies working hard.

I was very happy with the numbers I got as I have maintained and exceed my previous PRs 🙂  The one thing that scares me now  is that since I’ve gone to relatively high numbers, it will be more and more difficult to increase that load.  But, I’ll take in stride.  I’ll take what I can get.

Here are my previous and current 1RMs :

Back Squat — in July 2011 this was 60kg, last night this changed to 65kg  (with Jody prematurely bailing me out on my first attempt haha! I know where its coming from, appreciate the help 🙂 )

Press — in September 2011 I got a 30kg PR, this stays the same (30kg).  Not bad for a real weakness.

Deadlift — in December 2011 this was 70kg, last night this changed to 75kg.  Suffice to say a bit of dizziness ensued immediately afterwards, but still stoked about it