|Ready to Crossfit in my lime green shoes.|
Everyday for the past 3 weeks or so, I have stayed after class to work on my pullups. Every coach seemed to have a different opinion about how to get better at pullups. Some said to work on my kipping pullups and go down a band size every time I got up to 15 reps. Other coaches said to build strength I should be doing dead hang pull ups. I kind of switched between working my kip and building strength from a dead hang.
|GRRR!!! Pull up MUSCLES! Or just an awkward self photo.|
Next on my bucket list: double unders!
Before the extreme excitement of the pullups, we started the workout finding a 3 rep back squat max. I have to admit, I was insanely sore from all the deadlifts we did yesterday and my knee was being a cranky *itch, which I think is attributed to all the downhills I did while running on the trails the other day. Or it could be because I am not engaging my glute enough when I squat and the downhills aggravated it.
Anyways, the big news with my back squats is that I finally pushed myself to the point that I had to bail mid-squat. Watching other people max out at the bottom of a squat has always scared the crud out of me! When you have a huge barbell on your back, squat, and can't get back up, you are supposed to drop it behind you. My coaches have actually had me practice this, so I was lucky I already had some muscle memory for this.
|This is a back squat. Source|
I also got some help with my atrocious rowing technique last night. It's amazing to me that I can kill a running workout, but I am almost always one of the last ones off the rower.
Here are a few pointers my coach gave me:
- Sit up straight, don't ever lose your core.
- To recover, you want to think push arms, torso follows, then legs bend.
- Explode with the legs to begin stroke.
Finally, on to the WOD!
Today's was short and sweet. We did one round, all out, 500 meter row, 50 kettlebell swings and 50 wall ball. I was hurting while I was going through the workout, but after I finished I realized I probably could have pushed harder. Oh well, next time!
I've had several good runs the end of this week. Thursday was an easier 4 miles. My legs were starting to feel the deadlifts from the night before, so I just listened to my body and took it easy.
This morning I did 5 miles with 5 800 repeats. I found these lots of fun and was definitely challenged the whole time. I ran by the marina and it was pitch black across the water. I'm going to miss catching the sunrise during the winter!
|Waaahhh! Why so dark?!|
This weekend I'm running the Iron Girl 10k around Green Lake. I'm excited for this run mostly because I conned a Crossfit friend to run the 5k as well! I plan to get 8-10 miles in before the race, so I'm not expecting a pr. You never know, though! Have a great weekend!