Day 52: Slow progress

Something to keep in mind as you move forward

Wednesday; July 3rd, 2013 - the wall @ ROCK JUNGLE CROSSFIT

Warm-Up:

3 Rounds

-  30 Jumping Jax
-  10 SDHPs w/bar (Sumo Dead-Lift High Pulls with bar   M:45 lbs bar; W:35 lbs bar)
-  10 Front Squats w/bar (use the same bar as the SDHP)
-  10 Push-Ups
-  10 PVC Circles (5/side)


SKILL:

CLEAN    3 x 3

BACK SQUAT   3 x 5


WOD:

8 Minute AMRAP

-  10 KB Swings (Kettle bell Swing)
-  10 Burpees
-  10 Sit-Ups


Today Coach:  Hin


My Thoughts:
I think everyone has those days where things just don't go right.  Sometimes, I think we either get up on the wrong side of the bed, or we analyze things way too much.  I'll go with the latter, as I'm one of those people.   For those who been following my blogs, you already know that I've been adding some additional training such as jogging.  I'm been trying to get ready for my first 5 K this weekend.  It's a fun run; but still, there is a part of me that wants to do well.   I probably pushed myself a bit harder on the run/jog last night and the results is that I now have a very sore knee.   It's not the good pain you get, but more of the bad pain.   But I for one refuse (I'm stubborn) to let that stop me from moving forward.... however, I tend to over-analyze everything, including what I could have done.. and the dread curse of always comparing myself with others.   Leanne mention that it's human nature that we tend to compare ourselves to other, as she tries to cheer me up.

I think this article from  JournalMENU - Go Juice   explains it the best for how I felt.


Warm-Up; Jumping Jax was something that I haven't done for a long time.   I felt it more in my knee closer to the end of the third round.   Sumo Dead Lift Hight Pulls (SDHP); something that we haven't done for a long time.  Hin advised us to grip the middle of the bar, thumb width distance (both thumbs touching end to end) and that would be the proper grip.  Even using just the bar, was enough to get a good workout.   Again, it's something we haven't done for a while and it was working different muscles.  Front squats; felt pretty tight on my legs, until we did at least two rounds.   I'll chalk this up as  not enough post stretching last night from my run.

WOD Results @ 7PM;
Name, Kettle Bell Weight, Rounds + REPs

SKILL; Here are two SKILLS that I haven't seen for a while.  Even though the rounds were small, I think I had spent a lot of time working on my technique and form.  Hin came by and pointed out what I needed to change.  After the helpful advice, I was getting better.  This was definitely about form and technique.  Didn't use much weight, just 65 lbs.   Partnered up with Derek as we needed a station that had a rack.  Something that completely threw me off was the short number of rounds.  I didn't feel like I was able to hit my last time max.   Derek provided good advice while doing the Back Squats.   I do appreciate it.   Today was the first time I seen someone safely aborted a Back Squat.   It was very graceful how Derek let it dropped.   Mind you, he managed to do 3 reps on his last round.  He just let it roll off his shoulder, and not off his back..  It was a lot of weight, 295 lbs.

WOD; as mention last week, the 35 lbs kettle bell were beginning to feel light.  Move myself to 44 lbs to provide myself a better challenge.  Burpees, everyone love them..  ;)   and then there were the sit-ups.  Not sure why, but today they were a lot harder to execute than the week before.   Leanne mention post WOD, that she thought maybe because we were doing so much core; it was a bit taxing.    Eight minutes is NOT a lot of time to crank out a lot of rounds, but you gotta push hard and finish.


Misc: What's my take away from tonight workout.   I put my 'bad day' mentally into a box and shoved it aside.   Worked out, push myself to finish, and never gave up.  Even though I finished, and the results were not as good as I had hoped.   I finished it.    And as the first poster states, progress is slow...  I just have to keep reminding myself...

... tackling one WOD at a time!!!