Day 111: 5000 meter ROW; Endurance Month

Friday; December 27th, 2013 - the wall @ ROCK JUNGLE CROSSFIT

Warm-Up:

500 meter ROW  then....

2 Rounds of:
-  25 Double Unders
-  10 PVC Pass Throughs
-  3 Turkish Get Ups


SKILL:

ME DEADLIFTS      3 - 3 - 3 - 3 - 3   @ 85% 1 RM


WOD:

5 KM (5000 meter) ROW


Today Coach:  Edward


My Thoughts:
My two favorites has appeared, must be my Christmas present!!   DEADLIFTS and ROW'ing!!


Warm-Up; the same setup for the warm-ups from earlier this week.   We only had 4 people that attended the 4 PM class.  With it being the holidays, less people in attendance.  The 5 PM class had twice as many peeps that showed up.  Edward wanted us to do either 25 Double Unders OR 25 Attempts at Double Unders.   I tried...   and used his suggestions with the upward jump and landing on the heal as oppose to the toes (your calves will apppreciated this, minimizing the load on them), keeping the arm close to you and using your wrist to swing/spin the rope twice.   Complex in execution.. but the only way to conquer it, is to... PRACTICE!!
My major focus was on the Turkish Get-up; Edward suggested that we don't go beyond the second lightest Kettlbell.  The blue tape one (not the 53 lb one); but the 8 kg (17.6 lbs).  We were only to use  this weight once we graduated from the shoe.  It's easier/safer if the shoe falls on you as oppose to the Kettlebell.

SKILL; Maximum Effort (ME) DeadLifts.   I'm far away from 1 RM on DEADLIFTS.   Edward suggested to start with a few lighter weighs before actually hitting the 85% of 1 RM weight.   I started with 135 lbs for 3 reps and then bumped it up to 185 lbs for another 3 reps and then to 215 lbs for the remaining.   Edward focused on our gazed, the angle of our head/chin.   I know I was not bringing my chin to a neutral position.  He said, that I was focusing my stare in front, but my chin wasn't at a neutral point.   It took a while to get it right.  So I focused on that and used the 215 lbs as my weight.  85% should had been at 250 lbs.  I had a heck of a time the last two attempts to even get that close.  I think I had maxed out at 220 lbs the last time.  

WOD; rowing; one of my favorites.  Although, at the 3000 meter mark; I did question myself.  Damn brain, always sending doubts into my soul.   I decided the best way was to count up on how many strokes it took to get to do 1000 meter and then count down for the other.  This way, I can keep my "brain" processing while I row away.   I actually had to drop down my pace to 26-27 strokes/min.   Edward and the other coaches in the past had suggested we keep that number in mind.  Any faster, we are not resting enough on the return stroke.    He said, by keeping this pace you won't tire out so fast.
I thought I would give it a try and see how it worked.   When I hit the last 250 meters, I wanted to sprint to the finish.  Nothing on tap; I didn't sprint until I hit the last 100 meters.

WOD Results; Name / Time

5000 meter in 20 minutes and 44 seconds. 12/27/2013

The last time I did a 5000 meter row was on Day 75, Edward the new coach starting.  It was a 5000 meter run but I was injured and I opted along with two other people to do ROWing instead.

My time then was  22 minutes and 58 seconds.  9/9/2013   I've managed to drop 2 minutes and 14 seconds of my time.  This is progress!!!


Misc;  Worked on my handstands with Leanne.  We were going to attend the Lunar Yin Yoga that was scheduled, but no instructor.   :(  So off to do what I need to practice on. 
Leanne worked on her Handstand Push Ups.   She was trying to follow the advice of Edward to stay further away from the wall while doing the HSPU, and using the AbMat for cushion for her head.    Work in progress...

Rope Climbing was another task that Leanne wanted to do; but since we came to the earlier class; and almost all the stations were being used (where the ropes were).  We will try to do those on Monday after Crossfit.

I really should focus on my other weakness.  One more CF class before the new year starts.  Already listed out some goals that I need to work on and as well as some training plans.  I want to get back on track eating correctly, sleep/recovery, and staying hydrated.    I need to prep myself for what's to come in the new year; Crossfit Open.  And above all, not get injured!!!   Nuff said...  hope everyone enjoys their weekend!


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