Saturday, January 14, 2012

Speed

January 14, 2012

Today was a skill day for me and what a day it was!

K and M got a video camera for Christmas this year. So, what better use for it, but at the gym!! Athletes of all kinds use video to evaluate their performance and CrossFit is no different. If you are able to see what it is you are doing wrong it allows you to get a better understanding of the instruction to get better. A lot of times you dont even realize you are doing something incorrectly or inefficiently until you see it first hand.

Last week during "scoop" we did thrusters... K video taped and honestly, when I looked back at it I almost thought that it was in slow motion!! I spent a little time searching some YouTube and found a great Annie Thorisdottir video to study her movement during thrusters. How she got the speed in the movement and what I was lacking. Last Saturday I was suppose to work on my speed, however the "battle with the pullup bar" was long and tiring, and I had somewhere to be... so it didnt happen.

Likewise, earlier this week, we had snatches in the WOD... K taped them again. When I was done, she said "you know, you should be doing 2 snatches in the time that it takes for you to do one." So, that was IT. Today was going to be a skill day. I was going to work on speed on my deadlift, snatch and thruster. Than I was going to spend some time on the pullup bar.

When we got to the gym K and M were there and ready. All 4 of us were warming up. M did the WOD with Hubs and K and I were working on strength and skill. Before I started working on my skills I wanted to get in the clean and jerks from the workout I missed on Thursday. I got myself pumped and PRed at 131lbs!! I was pretty excited!!

I worked successfully on skills after that. M, K and Hubs were all supportive and coached me through what they saw me doing... and instructed in how I could speed things up. Its a great dynamic with multiple coaches, as everyone has their own way of explaining things. Deadlifts at 155lbs, snatches at 45lbs and after talking to M, I worked push presses rather than thrusters in order to teach myself how to control the bar. I was feeling great!!

Finally, I spent about half an hour hanging from the bar again. I am so close I can taste it. I switched to the higher bar, I am getting much more motion on my kip and I am able to pull myself almost to the bar. I did "get" about 4 kipping pullups... but I am not really counting them as they were pretty sad. I am feeling it though so I am thinking if not sometime this week, next Saturday... GAME IS ON!! So excited!!

I am going to close with a video that was shared of Elisabeth Akinwale. She is a CF Elite athlete who competed in the games last year. She is amazing... strong and FANTASTIC. I found her blog, that I cant wait to keep up with!! Anyway, this video is nuts. She is deadlifting 225 lbs with the speed I was doing 155 lbs with today!! Ahhhh-mazing!

STRONG IS BEAUTIFUL!!


WARMUP:
3 Rounds
- 10 Shoulder Dislocates
- 10 Grasshoppers
- 10 Walking Sampsons
- 10 Ring Rows
2 X 9 Fundamentals
2 Min Shoulder Mobility

SKILLS/STRENGTH:
- Clean and Jerk
115 (3), 126 (3), 126 (3), 131 (3) <------ PR Whoot Whoot!!
- Deadlift
135 lbs, 5 reps, 2 sets
155 lbs, 10 reps, 4 sets
- Snatch
45lbs, 10 reps, 5 sets
Push Press
- 45lbs, 10 reps, 5 sets
Kipping Pullups
- 30 minutes  <------ Soooo Close!!


WEEK 1, DAY 6: Paleo Challenge
Post Workout Shake - 2 Scoops Protein
Morning Coffee (Black)
Breakfast - 3 Eggs, 4 Pieces of Bacon
Morning Snack - 2 Paleo Banana Muffins, Coffee (Black)
Lunch - Garlic and Jalepeno Burgers with Sun dried Tomato, Avocado, Mushrooms and Asparagus
Dinner - Talapia and Asparagus

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