Day 156: Push Jerks, Tabata, Wall everything....

Wednesday; September 3rd, 2014 - the Wall - @ ROCK JUNGLE (West)

Warm-Up:

4 Minutes on Bike

3 Rounds:
-  10 Wall Angels
-  10 Wall Squats
-  10 Wall Balls
-  2 Wall Walks


SKILL:

A)  EMOM x 6
      -  3 PUSH JERKS @ 75%

B)  TABATA
    1)  PUSH UP

    2)  HEALTH:   RING ROW

         FITNESS:   CHIN UP (STRICT)


WOD:

1 MILE RUN

TIME TRIAL

- to driveway of (former) Knotting Pines, just before 107 Avenue


Today Coach:  Dan
  Assistant Coach:  Rachel


My Thoughts:

Warm-Up;
The first 4 minutes of cylcing on the bike was the easy part.  The next 3 rounds showed how tight my shoulders were.  Wall Angels; place back to the wall, wrist against the wall and try to raise them in arch until your hands touch (if you can).  Drop back down while maintaining the back against the wall, along with the wrist.   I found my mobility is sorely lacking in this.  Definitely an area where I will need to work on post WOD.    More lacrose ball on the shoulders, pecs and wall stretching.  Rachel showed me a few moves to help out on this.   The first few Wall Squats, I felt like an old man with very little depth in my squats.  But after 5 reps, I was dropping down to the proper depth.  Wall balls, kept it light with 16 lbs.  The more challenging was the Wall Walk.   Kept it mindful with the shoulder, but it was good.  Solid. 
One of the things that Dan mention, was the 50 burpee penalty for not doing the Wall Squats correctly.  Hand above the head, straight.  Thumbs intertwined and squat deeply, while keeping head neutral as you squat.  Needless to say, no one did the Wall Squats wrong.

WOD Results @ 8 PM; Name / Time

SKILL;
We worked on the Push Jerk for a while to build up to 75%.   Again, something that I haven't done for a long time.  I've been so focus on Powerlifting for the last 5 months; any of these olympic style lift is foreign to me.  (That'll change in the near future).   I need a lot of guidance from Dan and Rachel (thank goodness for a small class tonight).  I really needed to get my technique down.  Kept the weight light at 65 lbs for the EMOM.

Tabata tonight; 20 seconds of work followed by 10 seconds of rest.   Rachel played the Tabata song.
Dan asked if I needed to use a modified pushup from a lower bar.  I opted out and attempted the normal push up and just kept it in my mind if it hurts; to stop.  I'm really getting annoyed about the rotator cuff (but glad to know Dan has my best interest in mind).  Ring Row was the second component, following the 10 second rest.   No one at the 7 PM class did the Chin UP.   I see this week is a lot of familar faces returning after taking summer off.

WOD;
A nice 1 Mile run (1600 meter) for the class.   Dan and I had talked about this and decided it would be best for me to do rowing.   But instead of 1600 meter, modified it to 2000 meter.
I really had to work on keeping my pace on this.   Hovered around 28 s/m.  Split time was 1:46/500 meter.   Finished it in 8 minutes and 22 seconds.  
I'll work up to doing some running in the future.  I'll just have to bring my running shoes.   Nano's are not the best for me to run in as shown in the past. 
Obviously some healthy and great runners out there. 

Misc:
So, I have this book called "Learning to Breathe Fire" sitting on my night stand.  It's been there for months and I haven't gotten to it.  Decided that it was time to do some reading, and not wait until my next run-away holiday to read.  And for good measure, will re-read "Becoming a Supple Leopard".

Part Motivation; staying focus and injury free

What prompt this?  Well, this weekend, I was at our box and came across a little book.

Little book of motivation (WOD Motivation)

Skim thru and thought I needed something to spark my once former love for Crossfit.  Don't get me wrong, I haven't given up on Crossfit.  Just been pursuing other avenues of fitness.   I also needed something to bring that once held excitement I had, that made me breath, live and eat Crossfit.  I seemed to have lost my ways.    Perhaps its the people, or just a change of pace.  I'm not 100% sure what dragging me down.   But I'll see what happens after I finish the book.

Maybe one day, I will be a FireBreather!

Remember to stay consistent in your training and tackle one WOD at a time!!